Summer drinks to keep you hydrated this season

The scorching sun and the blistering heat, makes us terribly uncomfortable and lower energy levels. It is all the more true for children, whom you cannot keep indoors for too long. But what you can do to reduce the impact of the heat is to keep children well-hydrated. Here, we bring you some tried-and-tested cooling picks to indulge in this summer

Water

A lot of fluid is lost in sweat and needs to be replenished. Give plenty of water to your child (not necessarily chilled but it can be cold). Not only water but sodium and potassium are also lost in sweat. But, factually, plain water alone can suffice to make up for the mineral losses due to sweating as the other solid foods being consumed compensate for the nutrient loss. However, low intake of food, due to extreme heat/lack of interest in food/queasy stomach is also a common complaint with children. Therefore along with water, electrolytes too should be taken in small amounts.  For this you may include

Coconut water/lemon water- tender coconut and lemon are naturally good sources of potassium, an electrolyte lost in sweat. They also provide sodium ( naturally present in coconut water and through salt added in lemon water), and thus can be given to children to make up for sweat losses.

Tip: Pour tender coconut water in ice-cream moulds and add a few cut fruits/berries/litchis and freeze as ice lollies.

Super coolants- Barley water, butter milk, bael fruit sherbet- are known for their cooling properties. They help by providing enough fluid, electrolytes, calories and keep the body cool.

Recipe Tip for Bael Sherbet: Break a ripened bael fruit and scoop out the pulp from inside. Soak the pulp in water and keep aside for a few hours. After that, simply squish the pulp in the same water till only fibres are left in your hand. Flavour with a bit of sugar, mint leaves, and serve cold.

Milk shakes- are a good nutritional choices for children as owing to heat children sometimes don’t take enough solids. So combining milk and fruits like banana, cheeku or mango would give enough energy, proteins, vitamins and minerals. Add a handful of soaked nuts to further enhance the nutritional value.

Lassi/curd smoothies If the child is not too fond of milk, you may add curd/yogurt and still it would give the same benefits and cooling effect. In a smoothie, you can blend apples, grapes, or any other fruit of your choice.

Panna- Sour foods like raw mangoes, phalsas and tamarind can be used to make panna. These provide vitamin C too, along with electrolytes, which help in boosting immunity as well. Here pulp of these fruits is added to sugar/salt and water. Leaves of mint and roasted zeera too can be added to enhance the taste.

Tip: Freeze panna in ice-cream moulds to make ice lollies for your child.

Besides the liquids, here are some more foods that can be consumed in summer to keep healthy

Melons- water melon, musk melon, and cantaloupe are fruits with very high water content. These are good source of fiber, and minerals and vitamins such as iron, magnesium, and Vitamin A. The water and fiber content of these fruits help in constipation too, keeping the child’s gut healthy.

Tip: Scoop small balls of melons using an ice-cream scoop or cut in different shapes like star, pyramid with cookie-cutters. The bright colours and cute shapes are sure to attract the children.

Gourds like bottle, bitter, ash, snake etc are high water-content vegetables. These vegetables are most easily digestible ones and are light on your child’s stomach.                          

Rice is one of the most easily digestible and light cereal. This can be given with any dal, gravy or as curd rice (a perfect pick for hot summer afternoons). Add chopped vegetables to make pulao and serve it with mint raita to make it a full meal.

Some more tips

1. Always keep a pitcher (preferably glass jug) full of a hydrating drink ready in the refrigerator. It can be panna, nimnu-paani, beal sherbet etc. to offer to children once they are back from school/play.
2. Avoid packaged drinks and juices as they are high in sugar and can give energy-high followed by an energy slump.
3. Aerated drinks are an absolute no-no.
4. If your child shows symptoms of a sore throat, you can offer him any of the above mentioned nourishing drinks, but at room temperature.
5. Always give the child a bottle of water/or nimbu paani to carry when stepping outdoors.