As Heat Intensifies, Doctors Advise Going Local Over Packaged ‘Cooling’ Foods

As temperatures climb across North India and markets witness a surge in sales of chilled aerated drinks and packaged snacks, doctors are cautioning that some of the country’s most popular summer cravings may actually be worsening dehydration rather than relieving it.

“It’s a common misconception that cold aerated drinks cool the body or hydrate effectively,” said Dr. Prameet Kaur, Chief Dietician at the All India Institute of Medical Sciences (AIIMS), Delhi.

She explained that the temporary sensation of relief after consuming chilled soft drinks often masks the body’s actual fluid loss. “People usually combine these drinks with salty snacks like chips or bhujia. That combination is particularly harmful during summer because it increases the body’s demand for water,” she said.

Doctors say the problem lies in the high sugar and salt content consumed together during extreme heat exposure.

Dr. Naval Vikram, Professor in the Department of Medicine at AIIMS Delhi, echoed similar concerns, stating that sugary carbonated beverages and heavily salted snacks place additional stress on the body’s hydration mechanisms.

“The excess sugar in aerated drinks and the high salt content in packaged snacks increase thirst and can contribute to dehydration. That is why many people feel thirsty again soon after consuming chips or similar foods,” he explained.

According to physicians, the body loses large amounts of water and electrolytes through sweating during heatwaves. Replacing these losses with sugar-heavy beverages may provide calories and temporary stimulation but fails to restore the electrolyte balance necessary for proper hydration.

In contrast, many traditional Indian summer beverages naturally contain water, salts, probiotics, and cooling ingredients that help the body cope better with heat.

Doctors are particularly encouraging people to revive household preparations that were once central to Indian summer diets but are gradually being replaced by packaged alternatives.

For instance, Dr. Kaur recommended simple homemade oral rehydration methods that can be prepared easily at home. “Mix six teaspoons of sugar and half a teaspoon of salt in one liter of water. It works as a simple electrolyte solution and helps restore hydration much more effectively than many packaged drinks,” she said.

She also advised regular consumption of nimbu pani, chaach, mattha, and sattu-based drinks, all of which have long been used across Indian households during peak summer months.

Sattu, made from roasted gram flour, is increasingly being recognized for its nutritional value as a low-cost, protein-rich coolant that helps sustain energy levels without placing metabolic stress on the body.

Similarly, buttermilk and chaach aid digestion while replenishing fluids and salts lost through sweating.

Coconut water, though now commercially branded as a premium health drink, continues to remain one of the most effective natural electrolyte sources, doctors said.

The experts also drew attention to lesser-known traditional cooling ingredients such as gond katira, a natural edible gum commonly used in North Indian summer drinks.

“Two small crystals soaked in water for a few hours can be added to beverages. It has a strong cooling and hydrating effect,” Dr. Kaur said.

Alongside hydration, doctors emphasized the importance of rethinking summer snacking habits. “If people want something crunchy, roasted chana, makhana, or unsalted peanuts are much better options than fried and heavily salted snacks,” Dr. Kaur noted, while advising moderation in portion sizes.

Mint, coriander leaves, and onions—ingredients traditionally associated with Indian summer meals—were also recommended for their cooling properties and role in maintaining hydration.

Dr. Pallav Mishra, Senior Consultant of Internal Medicine at Yatharth Super Speciality Hospital, too advised people to rely on simple, time-tested measures rather than “fancy energy drinks” to cope with the ongoing heatwave.

He recommended “micro-hydration”—taking four to five sips of water every 20 minutes instead of consuming large quantities at once—as the body cannot absorb excess water efficiently in one go. Traditional summer drinks such as chaas and aam panna, he said, remain among the best natural electrolyte balancers. Stressing the importance of avoiding direct exposure during peak heat hours, he added, “If your shadow is shorter than you are, you shouldn’t be under the sun.”