Beat the Heat the Healthy Way!
Summer is in full swing, and it’s the perfect time to adjust your diet for the season. Staying cool and hydrated is a must, and while store-bought drinks may seem convenient, they often come loaded with refined sugar. Luckily, there are plenty of homemade, naturally refreshing drinks that don’t rely on sugar — and they’re just as tasty!
Whether you’re avoiding sugar for health reasons or simply want guilt-free options, we’ve rounded up 10 delicious drink recipes that are traditional, innovative, and perfect for summer. Let’s dive in:
1. Chaas (Buttermilk)
This classic Indian cooler is a timeless summer favorite. Known by various names like taak (Maharashtra), neer mor (South India), or masala chaas (North India), it’s made using curd, water, and salt or rock salt. For added flavor and health benefits, include spices like cumin, coriander, ginger, or pepper. Try cucumber or beetroot variations for a refreshing twist.
👉 [Recipe here]
2. Sol Kadi
Originating from the Konkan coast, this pink-hued drink blends kokum, coconut milk, coriander, and a touch of asafoetida (hing). Lightly spiced with green chillies, it’s great for digestion and cooling your system.
👉 [Try the recipe here]
3. Gajar Ki Kanji
Traditionally prepared around Holi, this fermented carrot drink is also a probiotic powerhouse. Made with black carrots (or regular ones), mustard seeds, beetroot, salt, and water, kanji is a tangy, gut-friendly beverage you can enjoy all summer.
👉 [Get the full recipe here]
4. Watermelon Cooler
Watermelon’s natural sweetness makes it perfect for a no-sugar summer drink. Blend watermelon with basil (or mint), lemon juice, and club soda. For a spicy kick, sprinkle in some chaat masala.
👉 [Full recipe here]
5. Zesty Coconut Cooler
Coconut water is a natural hydrator. Add lemon juice, mint leaves, and a touch of honey (optional) to enhance its flavor. You can even include chia or sabja seeds for a nutritional boost.
👉 [Recipe link here]
6. Cucumber Mocktail
Thanks to its high water content, cucumber is an ideal summer ingredient. Make a refreshing mocktail using cucumber juice, club soda, lime juice, and mint. For a flavor upgrade, try a version with ginger and a dash of honey.
👉 [Cucumber mocktail recipe here]
7. Mango Coconut Smoothie
Say goodbye to sugar-loaded milkshakes! This smoothie combines mango, coconut milk, curd, and oats to give you a thick, creamy, and satisfying drink that’s full of nutrients.
👉 [Try the mango coconut smoothie here]
8. Sattu Sharbat
Sattu (roasted gram flour) makes for a cooling, protein-rich beverage. Mix it with water, black salt, mint, red chilli powder, cumin, and a bit of jaggery instead of sugar. This desi drink is filling, energizing, and ideal for hot days.
👉 [Sattu recipe & health benefits here]
9. Aam Panna
Made with boiled raw mangoes, aam panna is sweet, tangy, and perfect for combating heatstroke. Replace sugar with jaggery for a healthier version. This drink also supports digestion and weight loss.
👉 [Aam panna recipe here]
10. Jal Jeera
A classic Indian cooler made with cumin, tamarind, mint, coriander, ginger, and green chillies. A bit of jaggery balances the bold flavors while aiding digestion.
👉 [Jal jeera step-by-step recipe here]
Final Thoughts:
These refreshing drinks not only help you stay cool but also support your wellness goals — all without refined sugar. Give them a try this summer and sip your way to better health!
Disclaimer: This article offers general health information and is not a substitute for medical advice. Always consult a healthcare professional for personalized guidance.
