Drink up, fuel up: Smart summer sips to beat the Mumbai heat

Nimbu Paani Lime juiceA nimbu paani vendor attracts customers amidst scorching heat at CSMT PICASHISH RAJEIt 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 glycemicButtermilk with JeeraBhakti Mayekar savours buttermilk PICNIMESH DAVEThe 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 hydratesPlain buttermilkWhile sweet lassi is heavy chaas is extremely refreshing It contains bioactive proteins that help keep the body temperature lowSweet lime Mosambi and orange juiceThese 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 patientsKokum sharbatIt is Mumbairsquos staple drink for a reason Kokum contains hydroxycitric acid and is a powerful antioxidant that helps the body combat oxidative stress caused by extreme heatWatermelon juiceGlasses filled with water melon juice await customers at CSMT PICASHISH RAJEAs 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 mineralsrsquo 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 sunburnSugarcane juiceSanika Khair enjoys a glass of sugarcane juice in Borivli PICNIMESH DAVEIt provides an instant glucose boost which is great for someone suffering from heat exhaustion but itrsquos a big nono for diabeticsCoconut waterModel Soha Lase enjoys sips of coconut water at Juhu beach PICRANE ASHISHIt 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 fatigueDonrsquot forget the hygiene factorAs the heat rises smart hydration becomes your biggest allymdashnot 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 healthBeing mindful about hygiene is simply about taking care of your body While fresh juices may look tempting choosing clean and wellmaintained places helps you avoid unwanted stomach upsets like dysentery or episodes of diarrhea and vomitingmdashso your body can truly benefit from what you consumeA few smart swaps can make all the difference Packaged kombucha is a safe probioticrich option that supports gut health Carrying homemade dhaniandashjeerandashsaunf corianderndashcuminndashfennel water is a simple way to ease digestion and stay refreshedThink of hygiene as your first step to better nutritionmdashbecause when you choose clean your body gets the full benefit of every sipKrutuja Hukeri Clinical and sports dietitianBig favourite with red flagsMango juice High in calories thermogenic tending to produce heat during digestion It can also spike blood sugar In summer overconsuming mango can actually lead to skin breakouts or digestive heat for some peopleStay away from these drinksCarbonated 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 itExcessive 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 fluidIcecold 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 digestionAll views by Tehseen Siddiqui chief dietician at Saifee Hospital Mumbai unless stated She spoke to middayrsquos health reporter Ritika Gondhalekar