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Nimbu Paani (Lime juice)

A nimbu paani vendor attracts customers amidst scorching heat at CSMT. PIC/ASHISH RAJE

It is one of the best drinks to have on the go. It replenishes Vitamin C lost through sweat. For diabetics, add a combination of roasted cumin (bhuna jeera) and black salt. This aids digestion and makes it zero- glycemic.

Buttermilk with Jeera

Bhakti Mayekar savours buttermilk. PIC/NIMESH DAVE

The probiotics in curd support the gut lining which can become leaky or inflamed during heat stress. The salt helps retain necessary water while the water content hydrates.

Plain buttermilk

While sweet lassi is heavy, chaas is extremely refreshing. It contains bioactive proteins that help keep the body temperature low.

Sweet lime (Mosambi) and orange juice

These are excellent for preventing summer dehydration. However, keep the strainer away. Keeping the pulp ensures that some fibre is present, which is critical for reducing sugar spike in diabetic patients.

Kokum sharbat

It is Mumbai’s staple drink for a reason. Kokum contains hydroxycitric acid and is a powerful antioxidant that helps the body combat oxidative stress caused by extreme heat.

Watermelon juice

Glasses filled with water melon juice await customers at CSMT. PIC/ASHISH RAJE

As it has natural sugar and electrolytes, sometimes, especially during summers, it proves to be more effective than plain water. It has potassium and magnesium, the two minerals lost the most when sweating. Thus, it restores these minerals’ levels in the body which helps in preventing dehydration. Watermelon is high in lycopene, an antioxidant that helps protect skin cells from sun damage, reducing the risk of sunburn.

Sugarcane juice

Sanika Khair enjoys a glass of sugarcane juice in Borivli. PIC/NIMESH DAVE

It provides an instant glucose boost, which is great for someone suffering from heat exhaustion, but it’s a big no-no for diabetics.

Coconut water

Model Soha Lase enjoys sips of coconut  water at Juhu beach. PIC/RANE ASHISH

It is the ultimate summer beverage. It has a lower sugar content than sugarcane juice and is generally safe for most diabetics when consumed in moderation. Coconut water is a natural isotonic drink. It means it has a similar salt concentration to human blood. It provides potassium, magnesium and sodium which are lost through sweat. This prevents muscle cramps and fatigue.

Don’t forget the hygiene factor

As the heat rises, smart hydration becomes your biggest ally—not just for cooling down, but for keeping your gut happy and resilient. As a dietitian, I always emphasise that what you drink on the go should both refresh you and protect your health.

Being mindful about hygiene is simply about taking care of your body. While fresh juices may look tempting, choosing clean and well-maintained places helps you avoid unwanted stomach upsets like dysentery or episodes of diarrhea and vomiting—so your body can truly benefit from what you consume.

A few smart swaps can make all the difference. Packaged kombucha is a safe, probiotic-rich option that supports gut health. Carrying homemade dhania–jeera–saunf (coriander–cumin–fennel) water is a simple way to ease digestion and stay refreshed.

Think of hygiene as your first step to better nutrition—because when you choose clean, your body gets the full benefit of every sip.

Krutuja Hukeri, Clinical and sports dietitian.

Big favourite with red flags

Mango juice: High in calories; thermogenic (tending to produce heat during digestion). It can also spike blood sugar. In summer, over-consuming mango can actually lead to skin breakouts or digestive heat for some people.

Stay away from these drinks

Carbonated and high sugar sodas. They actively pull water out of your cells and force your kidneys to flush it away. While they feel refreshing and cold, the high sugar content creates an osmotic effect. To process that much sugar, your body actually pulls water from your tissues into the gut, leaving you more dehydrated than before you drank it.

Excessive caffeine like strong tea or coffee. They increase the filtration rate in your kidneys, leading to more frequent urination. During a heatwave you cannot afford to lose that much extra fluid.

Ice-cold water. This sounds counterintuitive but drinking ice cold water can cause the blood vessels in your stomach to constrict which naturally slows down hydration and can interfere with digestion.

All views by Tehseen Siddiqui, chief dietician at Saifee Hospital, Mumbai unless stated. She spoke to mid-day’s health reporter Ritika Gondhalekar