Healthy Hydration Tips for Summer: Avoid Sugary Drinks and Salty Snacks

As summer heat intensifies, many people turn to cold sugary drinks and salty snacks for relief. However, experts from AIIMS Delhi warn that this habit can lead to dehydration instead of hydration. Dr. Prameet Kaur and Dr. Naval Vikram explain how the combination of high sugar and salt increases the body's water needs. They recommend traditional Indian beverages and simple homemade solutions for better hydration. This article explores healthier snack options and hydration tips to help you stay cool and refreshed during the hot months. Read on to learn more about effective ways to beat the heat without compromising your health.

By Narendra Chaudhary Apr 29, 2026, 17:04 IST

Rethinking Summer Refreshments

As summer temperatures rise, many of us instinctively reach for cold sugary beverages like cola, often paired with salty snacks such as chips or bhujia. However, experts from AIIMS Delhi warn that this common practice might actually be counterproductive. During a recent press conference, Dr. Prameet Kaur, the Chief Dietician, emphasized that combining fizzy drinks with salty treats is a significant misconception when it comes to staying cool in the heat. She stated, "Although these cold drinks may provide a momentary sense of refreshment, they do not effectively hydrate the body."

Dr. Naval Vikram, a Professor in the Department of Medicine at AIIMS, elaborated on why this pairing can be detrimental. He explained that the high sugar levels in carbonated drinks, combined with the excess salt from snacks, increase the body's demand for water, leading to dehydration—exactly what people are trying to avoid. This is why many individuals feel thirstier after consuming chips.

To combat this issue, Dr. Kaur suggests reverting to simple and effective hydration methods, particularly traditional homemade remedies. One such solution involves mixing one liter of water with six teaspoons of sugar and half a teaspoon of salt, which can help restore electrolytes and hydrate more effectively than commercial beverages. She also recommends enjoying classic Indian summer drinks like nimbu pani, chaach, mattha, and sattu, which naturally cool the body and replenish fluids.

Additionally, incorporating mint and coriander leaves, along with onions, can be beneficial. Dr. Kaur also highlighted the often-overlooked ingredient, gond katira. By soaking two crystals in 200 ml of water for a few hours, you can create a drink that offers excellent cooling and hydrating properties.

Alongside proper hydration, she advises being cautious about snacking during the summer months. For those craving something crunchy, healthier alternatives like roasted chana, makhana, or unsalted peanuts are preferable to chips and fried snacks, provided portion sizes are kept in check. Therefore, before reaching for that packet of chips and sugary drink to cool off, consider that it may not be the best choice for your body.