What to Drink and What to Skip in Summer
The temperature’s up, your energy’s down, and your body’s begging for relief.
So naturally, you reach for something to sip — maybe a fizzy soda, maybe a tall iced coffee, or maybe a “cooling” packaged juice.
But here’s the thing: not everything that feels hydrating actually hydrates you.
In fact, some drinks might be secretly making things worse.
Let’s unpack the truth about what to drink and what to skip this summer — so you can hydrate smarter, not harder.
✅ What to Drink for Real Summer Hydration
1. Water (Still the OG)
Let’s start with the obvious. Water is your body’s best friend — plain, cold, room-temp, or infused. It keeps you cool, supports your metabolism, flushes toxins, and maintains every cellular function.
Pro tip: Sip consistently through the day instead of chugging large amounts at once.
2. Natural Electrolyte Drinks
When you sweat, you lose more than water — you lose sodium, potassium, magnesium, and other minerals.
Replacing just the water without these electrolytes can leave you feeling weak, dizzy, or foggy.
Great options include:
- Lemon water + black salt + cumin
- Coconut water (in moderation)
- Sattu drinks with salt, lemon, and mint
- Homemade ORS with sugar + salt + lemon
Look for drinks that balance salt, citrus, and cooling spices. (Just saying 👀)
3. Herbal Coolers & Infusions
Drinks made with cooling herbs and spices can support digestion and body temperature regulation:
- Mint water
- Fennel seed water
- Coriander seed infusion
- Bael (wood apple) juice
- Aam panna (with less sugar)
Ayurvedic wisdom shines here — focus on balancing the body’s heat, not just cooling the tongue.
4. Hydrating Foods
Not a drink, but important: water-rich foods help too. Cucumber, watermelon, ash gourd, oranges, and berries all contribute to hydration — and often contain electrolytes as well.
❌ What to Skip (Even if It Feels Cooling)
1. Packaged Juices
They seem healthy, but most are:
- Loaded with added sugars
- Stripped of fibre
- Acidic, spiking blood sugar and then crashing energy
Truth: You’re better off eating the whole fruit or making a small batch of fresh juice at home.
2. Iced Coffee & Iced Tea (in Excess)
Caffeine is a diuretic — meaning it can increase fluid loss. When paired with ice and milk, it feels refreshing, but it’s not actually rehydrating.
One cup a day is fine, but don’t use iced coffee as your main hydration source.
3. Soft Drinks & Energy Drinks
Cold and fizzy = great in the moment. But these drinks:
- Are high in refined sugar or artificial sweeteners
- Offer zero nutrition
- Lead to energy crashes
- May contain caffeine and preservatives
Trend: They give instant gratification
Truth: They rob your body of balance
4. Alcohol (Yes, Even “Coolers”)
Alcohol is very dehydrating — especially when consumed in heat. Even light beers or spiked seltzers will make you feel thirstier, not quenched.
Alternate with water, or try alcohol-free mocktails with herbs, fruits, and real electrolytes.
🧠 Truth or Trend?
🚫 Trend: Iced drinks, packaged juices, and colas = cooling
✅ Truth: They cool your mouth, not your body — and often dehydrate more than they hydrate
🌿 Your best bet: Real, mineral-rich fluids that balance electrolytes and support digestion
📚 FAQ: Summer Hydration
❓ How do I know if I’m dehydrated?
Answer:
Early signs include fatigue, irritability, headache, dry lips, and sugar cravings. If you feel thirsty, you’re already slightly dehydrated.
❓ Should I avoid caffeine completely?
Answer:
Not necessarily. 1–2 cups a day is fine for most people, but don’t rely on iced coffee or tea as your hydration source.
❓ What’s better — cold or room temperature water?
Answer:
Room temp or slightly cool is easier on digestion, especially if you’re sweating or have a sensitive gut. Cold water can shock the system if overdone.
❓ How much water should I drink in summer?
Answer:
There’s no one-size-fits-all. A general guide: 8–10 glasses minimum, more if you’re active, sweating, or outdoors. Add electrolytes when needed.
❓ Can I drink too much water?
Answer:
Yes — over-hydration can dilute sodium levels and make you feel bloated or fatigued. Balance plain water with mineral-rich drinks and hydrating foods.
Final Word
In summer, your body needs more than just water.
It needs balance — hydration + electrolytes + cooling ingredients that support energy and digestion.
So next time you’re parched, ask:
Is this drink actually helping my body — or just cooling my tongue?
Hydrate smart. Sip intentionally. And skip the hype.
Bonus: A Better Way to Hydrate?
If you’re looking for a summer drink that does more than just taste good —
Zen Ya blends Indian wellness wisdom with functional hydration.
Made with sattu, lemon, roasted cumin, and black salt, it’s designed to support electrolyte balance, digestion, and sustained energy — no sugar crashes, no additives.
