Hydrate your way through hot summers

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

A change in season mandates a change in diet. The hot Indian summers tend to drain your body of important electrolytes. While water helps you stay hydrated, it isn’t enough. With increased temperatures and outdoor activities comes increased water and electrolyte loss through sweating and evaporation as your body works to stay cool. Hydration is extremely important in order to stay healthy in summers. Proper hydration helps in functioning of every system in your body, including your heart, brain and muscles.


Electrolytes include minerals and salts such as sodium, chloride, potassium, magnesium and calcium that aid in keeping your body hydrated. These minerals are mostly lost through sweat during the summers and need to be restored. Stocking up on important nutrients with summer superfoods will help replenish fibre, minerals and vitamins that will keep you healthy throughout. Prioritize consuming foods that are rich in electrolytes such as fruits, salads and greens in the hot summer months.

Additionally, rock salt is known to function as a coolant and helps keep the body cool from within. In addition, it is a natural electrolyte containing essential minerals such as iron, potassium, magnesium, zinc and copper that maintain proper functioning of the body. Tata Rock Salt is a good option as it is full of essential minerals and is a natural flavour enhancer.

Make yourself a fresh salad or a delicious drink with a dash of rock salt by using some of the ideas listed below.

Fresh Fruit

Summer fruits are an excellent way to stay hydrated while getting nutrition. These fruits boost energy, reduce fatigue, and cool you down. Mangoes, watermelon, cherries, apples, oranges, bananas, pineapples and apricots are rich sources of potassium, vitamin C and antioxidants.

You could either dice these fruits up and make a delicious salad seasoned with chaat masala and Tata Rock Salt or throw them into the blender along with some dahi or yogurt and make a creamy smoothie. For those action-packed days, a simple fruit juice with a pinch of salt along with some fresh mint works wonders. But make sure you don’t strain out all the fibre or you will lose a lot of benefits that fruits can give you.

Cooling Beverages

Eat Breakfast

Coconut water is another electrolyte-rich hydrator that is easily available at your local market. Its low-fat content makes it an ideal post-workout drink to replenish the lost fluids and electrolytes. Packed with potassium, magnesium, sodium and calcium, coconut water can replenish lost fluids and electrolytes on hot summer days. Try freezing coconut water ice cubes for a refreshing, hydrating summer treat.

Fight fatigue this summer with a glass of buttermilk. The probiotic properties of buttermilk aid in soothing the intestinal tract and boosts digestion. You can add in some rock salt along with roasted cumin and mint leaves to enhance the flavour and infuse some more health benefits to the drink.


Incorporate a lot of vegetables like cucumber, radish, tomatoes and capsicum into your diet this season as they have high water content. Other veggies such as cauliflower, broccoli and carrots are also hydrating. Whatever ingredients you choose, a nice dressing will be sure to make your salads all the more enticing. Try mixing a bit of salt, pepper, garlic and a squeeze of lime with some olive oil and drizzling it over your salad just before serving.

Frozen Treats

Treat yourself to this refreshing frozen delight. Fruit-based popsicles are healthy, easy to make and are naturally a hit among kids and adults alike. Juice any fruits of your choice and transfer it to an ice cube tray. When it is partially set, poke in toothpicks and allow it to freeze completely. Serve as is or dipped in a bit of whipped cream for a guilt-free sweet treat.

Stay hydrated, stay healthy!


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