Summers in Pakistan can be extremely hot, with temperatures exceeding 40℃. It is important to stay hydrated to maintain overall health. In summer, Nature has blessed us with nutritious fruits, vegetables, and functional foods that help fulfill nutritional requirements. Various refreshing drinks can be made from them, as drinking plenty of water is crucial and sometimes may not always be enough. These nutrient-dense drinks can help to balance vitamins and minerals.

This article will discuss various fruity and traditional summer drinks, smoothies, and teas that offer enormous health benefits while keeping you hydrated.

Summer DRINKS
Lassi
The nation’s favorite summer drink. It is enjoyed because of its cooling effect and probiotic content, which aids digestion.

Ingredients: ½ cup yogurt, ½ cup water, ice, salt/sugar (as per taste).

Preparation: Add all ingredients in a blender and serve them with ice.

Health Benefits: It aids digestion, is rich in probiotics, and has a cooling effect on the body.

Fruits: ½ cup Mango or strawberry can be added to enhance its flavor and nutritional properties.
Sattu
Sattu is a traditional drink made from barley. It is known for its high nutrient content and is mostly consumed in rural areas.

Ingredients: 2 tablespoons of barley flour, 1 glass of water, 2 teaspoons of brown sugar, and ice.

Preparation: Add barley flour in water and stir it well to avoid lumps, then add sugar, mix it, add ice, and serve it.
Lemonade
Lemonade with chai seed is a perfect drink for summer and a great source of energy.

Ingredients: 2-3 tablespoon lemon juice, 1 glass water, 1 tablespoon chia seeds, 1 tablespoon honey/brown sugar, pinch of black salt, ice. Add 2-3 mint leaves to enhance flavor and freshness.

Preparation: Add all ingredients in a glass and mix them thoroughly to enjoy the freshness of lemonade.

Health Benefits: It boosts immunity as it contains vitamin C, aids digestion, cools the body, helps manage weight, and maintains electrolyte balance.
Watermelon Mint Cooler
Watermelon has a high water content and is the most nourishing fruit in summer. It can be used to make drinks that will help keep the body and skin hydrated and glowing.

Ingredients: 5-6 Watermelon cubes, 1 teaspoon honey, ½ glass water, pinch of salt, fresh mint leaves 3-4, ice.

Preparation: Add all ingredients in a blender and grind it. Serve it with ice to enjoy its flavor.

Health Benefits: It is rich in antioxidants, has a refreshing effect, helps maintain blood pressure, and detoxifies toxins from the body.
Coconut Energy Chiller
Coconut water is nutrient-rich and refreshing, which keeps the body energized.

Ingredients: 1 glass of fresh coconut water, 1 teaspoon honey,1 teaspoon desiccated coconut,1 tablespoon of lemon juice and ice cubes.

Preparation: Add fresh coconut water, honey, lemon juice, desiccated coconut, and ice cubes to a glass. Mix it well and serve it.

Health Benefits: It provides energy, boosts skin glow, replenishes electrolytes, and promotes detoxification. It is the best post-workout drink.
Falsa Juice
Falsa is rich in antioxidants and phenols. It reduces oxidative stress in the body and lowers the risk of chronic diseases like cancer, diabetes, and heart disease.

Ingredients: ½ cup Falsa,1-2 tablespoons brown sugar, black salt pinch,1 glass of water, and ice.

Preparation: Add all ingredients to a blender, grind, strain, and serve.

Health Benefits: It is rich in antioxidants and vitamin C, helps boost immunity, prevents constipation, and reduces inflammation.
Herbal & Detox Infusion

Cucumber & Mint detox water

This is a light and refreshing drink that detoxifies toxins.

Ingredients: 1 liter of water, 1 cucumber slice, 1 small piece of ginger, 5-6 mint leaves, and 1 lemon slice.

Preparation: Take a jug, add all ingredients, and keep them infused overnight for maximum health benefits.

Health benefits: It aids digestion, flushes toxins, keeps the body hydrated, and helps manage weight.
Green Juice
This is a nutrient-dense and refreshing juice that detoxifies toxins from the body and boosts health.

Ingredients: 1 cup green apple, ½ cucumber, ½ coconut water,3-4 mint leaves, ice cubes

Preparation: Add all ingredients to a blender, grind, and serve.

Health benefits: It is a natural immunity booster, improves digestion, and detoxifies the liver.
Chamomile Iced Tea
Chamomile is known for its calming properties and improving sleep. It contains antioxidants and has anti-inflammatory properties.

Ingredients: 1 cup water, 1 teaspoon chamomile tea,1 small piece of ginger, ½ teaspoon lemon zest, 1 teaspoon honey.

Preparation: Boil water, add all ingredients, cool it at room temperature, refrigerate it, add ice, and serve it with lemon garnishing.

Health Benefits: It helps to relieve digestive discomfort and boost immunity.
Smoothies
Strawberry Smoothie
This is a delicious, nutrient-rich smoothie that enhances immunity and gives the skin a glow.

Ingredients: 1 cup fresh strawberries, ½ cup Greek yogurt, ½ cup water,1-2 dates,1 tablespoon chia seeds, ice cubes

Preparation: Add all ingredients in a blender and then serve it.

Health Benefits: It improves heart health, supports digestion, boosts immunity, and provides glowing skin.
Mango Splash
Mango lassi is rich in vitamins and antioxidants.

Ingredients: ½ cup mango chunks, 2-3 tablespoons yogurt, 1 glass coconut milk, 1 teaspoon honey, and ice.

Preparation: Blend all ingredients and serve them.

Health Benefits: It is rich in vitamin A, boosts immunity, and provides instant energy.
Tips for Drinks

Add mint, cinnamon, and basil leaves for better taste.
Use coconut water in drinks instead of plain water to enhance flavor and nutritional value.
Combine tangy and sweet fruits to get a perfect taste for smoothies like berries and yogurt.
Incorporating these drinks into your routine is an effective way to stay hydrated during summer. Choosing the right ingredients, rich in water, vitamins, and minerals, can provide health benefits. These drinks not only quench thirst but also provide nutrients and boost energy, making them a great option to stay fresh and energetic this summer.

Smoothies are an excellent way to consume fruits and vegetables while ensuring proper intake of nutrients. They help incorporate berries, a source of antioxidants, and green vegetables high in vitamins A and C to strengthen immunity. The addition of Greek yogurt provides probiotics and proteins, which support digestion. These smoothies give a splash of energy, perfect for beating the scorching summer heat.

Additionally, natural drinks like herbal teas have many benefits. They are rich in antioxidants, and studies have shown they lower the risk of heart diseases, lower blood pressure, aid digestion, and regulate body temperature. Infused water like lemon and cucumber enhances flavor and encourages water consumption.

Consuming these drinks and smoothies in summer helps keep the body hydrated, supports body functions, and promotes health while adding delightful flavors. So, keep these colorful drinks as part of your life to get maximum benefits from them.

The writer is a clinical nutritionist qualified with a BSc & MPhil degree in food science and human nutrition from Kinnaird College. After completing her house job at Fatima Memorial Hospital, she currently runs her own setup, DietRight, by Rabia Shah.
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