5 drinks that ICMR has suggested to consume and avoid during summers

As summer temperatures soar, staying hydrated becomes essential for maintaining good health. Recently, the Indian Council of Medical Research (ICMR) released a Revised Dietary Guidelines along with the National Institute of Nutrition (NIN) and introduced several ways to promote good and healthy eating habits in Indians. Well, recently, ICMR has also advised that sugarcane juice, which we all love to consume in summer must be avoided as it is not healthy at all. And the reason for this is that sugarcane juice contains 13–15 grams of sugar per 100 millilitres. It has high sugar levels and hence its consumption should be minimised. As per the medical experts, the recommended sugar intake for an adult should not be more than 30 grams, while the kids aged between 7 to 10 should limit their intake to 24 grams. However, this is not the only drink that ICMR has asked to avoid. Among others, the regulatory body has asked people to avoid sugary soft drinks, chai/coffee & other caffeinated beverages, energy drinks, packaged fruit juices and alcoholic drinks. While these drinks have been suggested by ICMR to avoid, there are some that it has recommended to drink in this hot summer. Here is a list of drinks that you can safely consume.
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Coconut water is an excellent natural hydrator which is rich in essential electrolytes like potassium, sodium, and magnesium. It helps replenish lost fluids and electrolytes, especially after physical activities or prolonged exposure to heat. One can drink fresh coconut water directly from the coconut. It’s best consumed in the morning or after workouts to quickly restore hydration levels.

Buttermilk, or ‘chaas’, is a traditional Indian drink that aids in digestion and keeps the body cool. It contains probiotics that promote a healthy gut and is rich in vitamins and minerals, including calcium and potassium. Enjoy a glass of buttermilk with a pinch of salt, cumin powder, and mint leaves. It’s a perfect mid-meal drink to aid digestion and maintain hydration.

Lemon water, or ‘nimbu pani’, is a refreshing and hydrating drink packed with vitamin C, which boosts the immune system. It helps in detoxification and maintaining electrolyte balance in the body. You can squeeze the juice of one lemon into a glass of water, and add a pinch of salt and a teaspoon of honey or sugar. This drink can be consumed throughout the day to keep you refreshed and energised.

Water is the primary source of hydration, especially crucial during the hot summer months. It regulates body temperature, aids in digestion, and maintains vital bodily functions. Staying mindful of water intake helps maintain energy levels, overall health, and well-being during the summer's intense heat. During the hot summer months, a healthy individual should aim to consume about 8 to 10 glasses of water per day, which equates to approximately 2 to 2.5 litres. This amount can vary depending on factors such as physical activity level, body size, and environmental conditions. It's essential to drink water consistently throughout the day, even if you don't feel thirsty, and to increase intake during periods of intense physical activity or prolonged exposure to the sun.

Whole fruit juices without added sugar are an excellent option for hydration during hot summers. These juices retain natural vitamins, minerals, and antioxidants, providing a refreshing and nutritious way to stay hydrated. Freshly squeezed juices from fruits like oranges, watermelons, and cucumbers are particularly effective, offering both hydration and essential nutrients. It's recommended to consume 1 to 2 cups (about 240 to 480 ml) of whole fruit juice daily, ensuring it complements your water intake rather than replacing it. Balancing whole fruit juices with ample water helps maintain optimal hydration and overall health in the summer heat.