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Beat the Heat – Shilpi’s Tips to Stay Hydrated This Summer

Summer is here, and with it comes the challenge of staying hydrated in the scorching heat. In this article, we will share expert tips from Shilpi Goel, a nutritionist and dietitian, to help you beat the heat and stay hydrated this summer.

beat the heat (Dehydration)

Summer is a season of intense heat when the risk of dehydration is very high. It is a season that can be both enjoyable and challenging, as the heat and humidity can make it tough to stay hydrated. Dehydration can lead to numerous health issues, such as headaches, exhaustion, dizziness, and even heart attacks. Therefore, keeping yourself hydrated during the summer is essential to maintain good health and well-being.

Let us understand what dehydration is. Dehydration occurs when your body lacks a sufficient amount of fluids. Therefore, it is very essential to remain hydrated during the summer months to maintain good health and well-being.

Discover Why Dehydration Is a Big No-No!

In the summer, staying hydrated is crucial for several reasons. 

1. Regulation of body temperature

Water regulates body temperature

When you perspire, your body loses water, which helps you cool down. However, if you are dehydrated, your body’s ability to regulate its temperature is compromised, increasing your risk of heat exhaustion or heatstroke.

2. Staying hydrated helps you function better physically

hydration improves physical functions

Staying hydrated helps you function better physically. Dehydration can lead to a drop in energy levels and muscle cramps, making it difficult to exercise or engage in physical activity. Drinking water frequently can help you remain hydrated and perform better.

3. Keeps skin healthy

hydration keeps skin healthy

Your skin’s health is also impacted by dehydration, as water helps remove toxins from the body, resulting in clearer and healthier skin. Drinking enough water can also prevent dry, flaky skin, which is common in the summer.

4. Maintaining hydration can support cognitive function

hydration helps maintain cognitive functions

Dehydration can impact cognitive function, leading to mood swings, a lack of focus, and memory loss. It can make it more difficult to concentrate and think effectively. Drinking enough water can help enhance cognitive function and maintain mental acuity.

5. Maintaining hydration can help with digestion

The effective operation of your digestive system depends on water. It aids in food digestion and nutrient absorption, avoiding constipation and other digestive issues. Therefore, staying hydrated during the summer is crucial to keep your digestive system functioning efficiently.

Recommended Article: 10 Best Traditional Indian Summer Drinks To Beat Tumultuous Heat

Cool Down and Hydrate: Your Ultimate Guide to Beat the Heat

Staying hydrated during the summer months can be challenging, but there are several ways to do it effectively. Here is how you can do it:

1. Drink water regularly

Drinking water on a regular basis is the most effective way to stay hydrated. You should drink a minimum of eight glasses of water per day, but this varies depending on your age, health conditions, pregnancy, weight, and level of physical activity.

2. Eat water-rich foods

Eating water-rich foods helps you stay hydrated during the summer months. Fruits like watermelon, strawberries, oranges, and vegetables like cucumber and lettuce are excellent choices for it. Apart from containing excess water, they also provide essential nutrients that the body requires to stay healthy.

3. Avoid caffeine and alcohol

It is not advised to consume caffeine or alcohol during the summer, as they both can dehydrate you. It is best to avoid them and opt for water, herbal tea, or fruit juices to stay hydrated.

4. Avoid exposure to heat

Avoiding exposure to heat during the hottest times of the day and taking breaks in the shade can prevent dehydration.

5. Dress in loose-fitting attire

Dressing in loose-fitting clothing can help keep you cool and avoid sweating. Avoid wearing clothing that is too tight because it might trap heat; instead, opt for lightweight fabrics that let your skin breathe.

6. Keep a water bottle nearby

Keep a water bottle nearby and sip on it sometimes to stay hydrated during the day. Make sure to replenish it frequently, especially if you are exercising or spending time outside.

7. Monitor your urine colour

Monitoring your urine colour is an excellent indicator of your hydration levels. Clear or pale-yellow urine means you are likely to be well hydrated, but if your urine is a dark yellow colour, you may need to drink more water.

Recommended Article: 12 Ultimate Morning Drinks To Get Healthy, Glowing Skin

Don’t Sweat It! Hydration Hacks from Nutrishilp for Your Hottest Summer Yet

Let us be summer ready with these quick and useful hydration hacks and beat the heat. Here are some tips for quick and healthy summer cooler drinks:

beat the heat

Infused Water

Add fresh fruits like lemon, berries, watermelon, or cucumber to your water and let it sit for a few hours. This gives your water a refreshing twist without any added sugar.

Iced tea

Iced tea is another option that involves brewing some green tea or herbal tea, adding some lemon, mint, or honey for flavour, and serving it chilled.

For that extra zest,

To boost the nutritional value of your drinks, you can add chia seeds, flaxseeds, or hemp seeds. These are rich in fibre, omega-3 fatty acids, and protein, and they help you feel fuller for longer.

Coconut Water

Coconut water is an excellent alternative to sugary drinks as it is a natural source of electrolytes, which are essential for hydration. It also contains potassium, which helps regulate blood pressure.


Smoothies are a great way to stay hydrated and get some essential nutrients at the same time. You can make a smoothie with fruits like bananas, strawberries, or mangoes and add yoghurt or milk for protein.


Another fantastic way to hydrate during the summer months, especially if you prefer something warm, is to have soup. For a refreshing twist, you can try making a chilled soup with tomatoes, cucumbers, or watermelon.

Nutrishilp Bonus Tips & Recipes

  • Try adding some fresh herbs, such as mint or basil, to your water for added flavour.
  • Make your own natural electrolyte drink by mixing coconut water with a pinch of sea salt and some freshly squeezed lemon or lime juice.
  • Invest in a reusable water bottle with measurements marked on the side to track how much water you are drinking.
  • Drink water before and after physical activity to avoid dehydration.
  • For a refreshing and hydrating beverage, keep a pitcher of water in the fridge with sliced fruits or vegetables.
  • It is important to avoid sugary and artificial drinks like Rasna or Red Bull, as they can lead to dehydration and other health issues in the long run.

Below are some video links where you can find out about Nutrishilp’s recipes for detoxifying beverages, soups, and smoothies.


Coconut Vegan Smoothie 

Watermelon Smoothie

Curd Coco Fruit Smoothie

Papaya Walnut Smoothie

Pineapple Cashew Smoothie 


Chilled Mint Cucumber Yogurt Soup

Coconut Soup

Sweetcorn Cold Soup

Chilled Tomato Carrot Soup

Nutri Oats Soup

Refreshing Summer Detox Drinks:

Carrot, Lemon & Curry Leave Detox Water

Apple Cinnamon, Ginger Detox Drink

Cucumber Lemon Detox Water

Orange, Coriander & Mint Leave Detox Water

Beetroot, Fennel Seed & Sweet Lime Detox Water

Beat dehydration this summer by incorporating these delicious and hydrating drinks into your daily routine.

Shilpi Goel – Nutritionist, Author, Dietitian, and Founder of Nutrishilp.

If you are experiencing any health-related issues or have concerns, do not hesitate to reach out to Team Nutrishilp for assistance. You can contact us via WhatsApp at 7581921000 or through email at contact us at Nutrishilp.

Also read: Best Hemp Seed Oil in India – A Guide to Quality Hemp Oils

Written by Shilpi Goel

Shilpi Goel, a well-known dietitian from Raipur with over a decade of experience in the field of Nutrition. Her key expertise lies in the management of lifestyle and metabolic diseases like Obesity, Diabetes, Hypertension, Thyroid, and PCOS. Her focus is on preventive methods and holistic health.She has her own nutrition clinic with the name “NutriShilp “. She is also a visiting consultant at Apollo Clinics, Raipur.

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