CHANDIGARH, May 24 — With northern India under a heatstroke red alert, staying cool isn’t just about air-conditioning — it’s about what you consume. As mercury levels soar beyond 45°C in several states, health experts are urging people to keep themselves cool from within using natural drinks that have long been part of Indian summer traditions.
The India Meteorological Department (IMD) has issued heatwave and heatstroke alerts for parts of Delhi, Haryana, Punjab, Uttar Pradesh, and Rajasthan. In response, medical professionals are warning of serious risks such as dehydration, cramps, heat exhaustion, and even multi-organ failure in extreme cases.
“Most people wait till they feel thirsty or dizzy, but by then the body is already overheated. Preventive hydration is key,” said Dr. R.K. Mehta, a general physician in Gurugram. “Natural drinks not only replenish lost electrolytes but also have cooling properties that protect internal organs.”
Nimbu Pani: The Timeless Hydrator
Lemon water or nimbu pani, especially with a pinch of salt and sugar, tops the list of recommended summer coolers. It replenishes fluids and maintains electrolyte balance — crucial for preventing heatstroke.
Add a few mint leaves and a dash of cumin powder for improved digestion and better cooling effect, suggest nutritionists.
Buttermilk (Chaas): Gut-Friendly and Cooling
A by-product of curd, buttermilk is rich in probiotics and promotes gut health. Spiced buttermilk with a bit of roasted cumin, coriander, and curry leaves not only cools the body but also helps in digestion — which often slows down in the heat.
Dr. Mehta noted, “Chaas has natural salts that help prevent dehydration and is easier to digest than milk.”
Aam Panna: The Anti-Heatstroke Tonic
Made from raw mangoes, aam panna is revered in Indian households for its ability to combat heatstroke. The tangy drink is rich in vitamins A and C and provides a quick energy boost.
“Aam panna also prevents excessive salt and water loss from the body,” said dietician Ritika Sood from Ludhiana. “You can store concentrate in the fridge and mix with water as needed.”
Sattu Drink: Bihar’s Ancient Energy Booster
Made from roasted gram flour, sattu is a protein-rich, earthy drink that is gaining national recognition. Traditionally consumed in Bihar and eastern Uttar Pradesh, sattu sharbat is made by mixing the flour with chilled water, lemon juice, salt, and roasted cumin.
“It provides instant energy and is a great meal replacement during harsh afternoons,” added Sood.
Coconut Water: Nature’s Electrolyte
Packed with potassium, magnesium, and other essential minerals, coconut water is one of the best ways to hydrate naturally. It’s light on the stomach and perfect for replenishing electrolytes lost through sweat.
While it may not be available everywhere in the north, bottled versions or alternatives like bael sharbat (wood apple drink) are also helpful.
Herbal Infusions: Tulsi, Mint, and Fennel
Homemade infusions using herbs like tulsi (holy basil), saunf (fennel seeds), and pudina (mint) offer not just hydration but detox benefits too.
“Boil a spoon of fennel in water, let it cool, and drink it with a dash of honey,” suggested herbalist Kamlesh Kaur from Amritsar. “It cools the body, aids digestion, and prevents bloating.”
Hydration Tips During Heat Alerts
- Avoid alcohol, caffeinated beverages, and sugary sodas — they increase body heat and promote dehydration.
- Always carry a bottle of water or homemade drink when stepping out.
- Consume fruits with high water content like watermelon, cucumber, muskmelon, and oranges.
- Stay indoors during peak hours (12 noon to 4 p.m.) and wear light, breathable clothing.
The Union Health Ministry has also released an advisory urging people to avoid direct sunlight, ensure regular water intake, and watch for signs of heat stress — including high body temperature, confusion, and nausea.
As temperatures continue to rise, traditional Indian wisdom rooted in natural cooling drinks may be one of the most effective ways to stay safe and hydrated. After all, in the battle against the sun, your best defence may already be in your kitchen.
