Expert-approved summer drinks that keep us cool inside and out

It’s time to upgrade your classic nariyal paani

As the mercury skyrockets, the only way to survive a scorching commute is to unwind with a chilled beverage as soon as you reach home. But what if, in addition to cooling you down, these summer chillers also acted as nutritional powerhouses, replenishing your body from within?

Sure, you could stick with the classics like chaas, nariyal paani, or even a chilled Coke. But climate change is turning the world upside down, causing floods in desert cities and heatwaves in coastal ones. And in these chaotic times, we need to lean on small seasonal joys, like experimenting with summer refreshments.

So we reached out to dieticians and nutritionists to share their favourite recipes for effortless summer drinks, and created this oasis of flavour and health. When you need some respite from the heat, these drinks promise to keep you cool and nourished.

Healthy summer drinks that will cool you down

Gourd, amla and mint juice

Recipe shared by Dr Priti Srivastava, a dietitian and nutritionist based in Lucknow. You’ll find more health advice from her under ‘Diet for healthy life’ on coto, a community-driven social platform for women.

Ingredients

• 1/2 bottle gourd (chopped)
• 3-4 amla (chopped)
• 1 sprig of mint leaves
• 1/2 inch of ginger
• Rock salt to taste

Method

1. Blend all the ingredients together (sample the bitter gourd before blending; it should not taste bitter).

2. Add water to achieve your desired consistency.

3. Sprinkle salt to taste and drink immediately.

The good stuff

According to Dr Srivastava, drinking bottle gourd juice regularly can benefit individuals with pitta, kapha and vata dosha imbalances (body constitution types according to Ayurvedic principles), and promote relaxation and overall well-being. Rich in potassium, iron and fibre, it aids in weight loss when consumed on an empty stomach. The addition of ginger can reduce liver inflammation and support heart health while helping control blood pressure.

Mint leaves offer relief from irritable bowel syndrome and boost immunity. Amla, a powerhouse antioxidant, further improves immunity, skin health and digestion.

Cucumber mint cooler

Recipe shared by Huda Shaikh Khan, a clinical dietitian, nutritionist and certified diabetes educator based in Mumbai.

Ingredients

• 1/2 cucumber (chopped)
• 1/2 lemon (cut into wedges)
• 5-10 mint leaves
• A small piece of ginger (minced)
• A pinch of rock salt
• 1 glass water
• 1 tsp honey/jaggery powder (optional)

Method

1. Add cucumber, lemon, mint leaves, ginger and rock salt in a glass.

2. Slightly muddle with a pestle, then add water.

3. Sweeten with honey or jaggery, if desired.

The good stuff

With its high water content (approximately 95%), cucumber is a hydrating champion, that also contains essential nutrients such as vitamins C, B, A and K. Its potassium content helps maintain electrolyte balance, along with the rock salt. Ginger serves as an antioxidant, which helps reduce inflammation, improves digestion and supports overall health.

Mint, containing menthol, provides a cooling sensation, and even as your body temperature remains constant, it leaves you feeling refreshed. Vitamin C-rich lemon helps reduce body heat, while its magnesium, potassium, and phosphorus content aids in hydration.

Pomegranate coconut cooler

This recipe is also shared by Khan, who offers diet and nutrition-related expertise on her coto community ‘The next door nutritionist’.

Ingredients

• 1 glass of coconut water
• 1/2 cup pomegranate arils
• Juice of 1/2 lemon
• 5-10 mint leaves
• A pinch of rock salt
• Rosemary for garnish
• 1/2 tsp basil or chia seeds for garnish

Method

1. Add fresh pomegranate arils, lemon juice, mint leaves and rock salt in a glass, and muddle the mixture with a pestle.

2. Add fresh coconut water and garnish with rosemary, and chia or basil seeds.

The good stuff

Coconut water, a summer staple, is abundant in vitamin C and electrolytes like potassium, sodium and magnesium. These help in maintaining fluid balance in your body and provide optimal hydration. Depending on your preference, there’s another hydrating agent at work here: chia seeds are known for their capacity to retain water, and similarly, basil seeds act as a coolant, keeping you refreshed.

Pomegranate, known for reducing internal heat and inflammation, along with antioxidant-packed lemon juice, elevates the drink’s cooling properties.

Watermelon mojito

Recipe shared by Payal Kothari, an integrative nutrition and gut health coach based in Mumbai. She is the founder of INUEN nutrition school and the author of The Gut: Story of Our Incredible Second Brain.

Ingredients

• 1 cup of diced watermelon
• 6-8 fresh mint leaves
• Juice of 1/2 lemon
• 1 tsp of monk fruit sweetener
• 3-4 ice cubes
• Soda water
• Salt for glass rim

Method

1. Muddle the diced watermelon and mint leaves in a cocktail shaker or sturdy glass until well mashed.

2. Add the lemon juice and monk fruit sweetener to the mixture and stir well.

3. Take an empty glass and prepare the salt rim. First, run a lemon wedge along the glass rim, then dip the entire rim into a second saucer filled with salt. Set aside the glass for a few minutes for the lemon to dry and the salt to stick.

4. Fill the glass with ice cubes. Strain and pour the watermelon mixture into the glass.

5. Top up the glass with soda water, leaving some space at the top.

6. Stir gently to combine all the ingredients. Garnish with a sprig of fresh mint and a small wedge of watermelon, if desired.

The good stuff

Watermelon is a summer favourite with its high water content. Plus, it’s packed with vitamins A, B6 and C, and antioxidants like lycopene that offer protection against sun damage. Its natural sweetness combines with lemon juice to add a zesty twist, and vitamin C boost for the immune system, while helping balance pH levels.

Monk fruit sweetener, a natural, zero-calorie alternative to sugar, is a sensible choice for those watching their blood sugar levels. Soda water adds carbonation, giving the drink a fun fizz that makes it all the more satiating.

Ragi ambali

This recipe is shared by Chaitra Gowda, a nutritionist and health coach based in Mysuru. It is a popular summer coolant in most South Indian households, says Gowda, with every family creating their version of the recipe with personalised tweaks.

Ingredients

• 1/3 cup ragi flour (finger millet flour)
• 3 cups of water
• 1 cup curd or buttermilk
• 1/2 tsp methi powder
• 1 sprig of coriander leaves (chopped)
• Salt to taste

For tempering:

• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 2 tsp cooking oil (ideally coconut)
• 1 tsp green chillies (chopped)
• 1/2 tsp ginger (grated)
• Pinch of hing
• 1 sprig of curry leaves (roughly chopped)

Method

1. Dry roast the ragi flour in a pan on medium heat for 5-7 minutes until the aroma rises, making sure it doesn’t burn. Set aside and let it cool.

2. In the same pan, heat the water till it is lukewarm. On low heat, add in the roasted ragi flour while gently stirring to ensure there are no lumps. Turn the heat up to medium and bring to a boil. Stir gently as the consistency starts to thicken. Add salt to taste.

3. The mixture should be runny. Transfer to a deep pot and add buttermilk or 1 cup of whisked curd diluted with water to smoothen the consistency. Mix well and add a little water if needed, but note that the drink has a slightly thick consistency, like a smoothie.

4. In a tempering pan, heat the oil and add mustard seeds, cumin seeds, curry leaves and green chillies. Once they start crackling, turn off the stove and add the ginger and hing. Stir for a few seconds, then pour the tempering into the ragi mix.

5. Add methi powder and chopped coriander. Mix well and serve hot or cold.

The good stuff

Ragi is a nutritional MVP, boasting high levels of calcium and iron. It is also abundant in dietary fibre, which supports digestion and helps regulate blood sugar levels, and is suitable for those with gluten intolerance.

Dahi contains probiotics that promote gut health and digestion, while offering a cooling sensation that helps reduce body heat. Similarly, buttermilk provides hydration and electrolytes, aiding in fluid balance. And finally, spices such as cumin seeds and green chillies help in digestion, offer antioxidant support and lend a burst of flavour.