Extreme summers causes problems like dehydration, heat stroke, heat cramps, exhaustion and makes it so difficult to stay focused on your health goals. So, it’s important to stay hydrated more so in summer. There’s an easier way to enjoy summer and be cool by taking care of your few tips. While it’s important to stay hydrated year-round, summer activities can mean increased water loss through sweat and evaporation. And with so many beverages on the market, remember fruit-infused or plain water is still one of the best and lowest-calorie ways to hydrate your body. If you don’t enjoy the taste of plain water, using flavored drinks can improve the flavor. Here are a few summer beverages for making hydration a little more interesting. You can make your own flavored water which will encourage you to drink more! Say No to Aerated /Sugary/ Fatty drinks - Avoid or consume less of anything that can be dehydrating such as excess Tea/ Coffee with Sugar/ Syrups, Fizzy/ Energy drinks, alcohol especially beer and spirits mixed with fizzy drinks etc. They are a major source of added sugar and calories. Switching sugary drinks for water or fruit juices will reduce your caloric intake as well as helping you to consume less saturated fat (which is the biggest contributor to belly fat!). Make water and fat- free or low-fat milk your go-to drinks instead of soda or sweetened beverages. If you struggle to cut out caffeinated drinks like tea and coffee, then you can always try green tea or herbal tea to substitute some of your daily intake! It’s also a good alternative to drinking only water throughout the day and can help with rehydration. Infused Water: Infused Water: Try adding a slice of lemon, Cucumber, - one of the most hydrated foods to eat as it contains 96% water. Loaded with fiber, eating cucumbers in summer helps to keep constipation at bay. Watermelon, or a splash of juice to your glass of water if you want some flavor. Watermelon Lemonade: Light on your stomach and helps maintain body temperature. It contains 91.45% water, and it helps fulfill the body’s water requirement. Lemonade/ Nimbu Pani/ Lime Water: One of the most traditional, go - to Indian drink during summer. It helps to keep your body cool and hydrates. Aam panna, Aamras, Chaas/ lemon, rose lassi and raw mango lemonade. Buttermilk with flaxseed powder: Nothing can beat the heat better than this desi cooler. Chia and Saunf Cooler: Soak chia seeds for 20 mins, grind diamond sugar (Khadi Shakkar), Fennel seeds and Elaichi (cardamon) in a bowl of water add above ground powder and mix well by adding black salt and filter-serve cold in a glass adding one spoon of chia seeds and garnish with mint leaves. Sattu Sharbat: The scorching summer heat brings restlessness and a lack of energy that makes you feel drained. Sattu contains cooling properties that make these drinks some of the best summer refreshers to keep you hydrated and energetic throughout the day! Rooh Afza Lemonade: Rooh Afza is a Cooling and Thirst Satisfying Beverage base syrup. It contains essential minerals like potassium, magnesium, Sulphur, and calcium which protect the body from dehydration. This chilling drink helps in maintaining water balance in the body. Tender Coconut water: This is an excellent choice during summer to maintain body temperature and energy has several health benefits and cooling properties. coconut water is loaded with essential vitamins, minerals, and other nutrients for summer. Ice Apple salad with Sugarcane Juice: Ice apple is basically a delicious, juicy fruit of the sugar palm tree, which acts as a coolant. During the hot summer seasons, eating ice apples might be helpful to keep the body hydrated and replenishing the nutrients of the body. Might as well help with painful urination and tiredness in the body. Bhel (Wood Apple) Sharbat: Very refreshing and healthy drink. Its pulp and the juice are the most effective natural medicine against the scorching heat of summers. “A typical glass of this Bhel juice contains proteins, beta-carotene, fiber, riboflavin, and vitamin C – all of which are responsible for increasing metabolic rate. “They’re also packed with nutrients, which can act as an anti-inflammatory and fight chronic disease. There’s also a lot of water content in fruit, so it can help hydrate as well.