Water: Eat It and Drink It
During summer, a minimum of 8 glasses of water per day is required for both adults and children. Spread fluid intake throughout the day and drink past the point of feeling your thirst is quenched — that sensation shuts off quickly once you begin to drink.
Rehydration: The Keyword
Electrolytes lost through sweat — sodium, potassium, magnesium — need to be replaced. Plain water is not always enough for people who are active outdoors. Coconut water, buttermilk (chaas), and lemon water with a pinch of salt are excellent natural rehydration options.
Signs You're Not Drinking Enough
• Dark yellow urine (pale yellow is the target)
• Headaches, especially in the afternoon
• Fatigue or difficulty concentrating
• Dry mouth and lips
• Muscle cramps
Summer Foods That Hydrate
Nature designed seasonal produce to match our summer needs:
• Cucumber (96% water) — add to every salad or eat as a snack
• Watermelon — contains water, potassium, and the antioxidant lycopene
• Coconut water — a natural electrolyte drink with no added sugar
• Mint and coriander — cooling herbs that reduce body heat
• Buttermilk — probiotics + hydration + electrolytes in one glass
• Raw mango (kairi) — a traditional summer food that prevents heat stroke
What to Avoid
Sugary cold drinks, packaged juices, and energy drinks give you a short-lived hydration hit followed by a blood sugar crash and further dehydration. Alcohol and excess caffeine also act as diuretics — they pull water out of your cells.
A Practical Rule
Drink one glass of water before every meal, one glass mid-morning, one mid-afternoon, and one before bed. That's 8 glasses without much effort.