Tips to Beat Dehydration

Water In Our Diets

  • Plain drinking water is the best way to hydrate our body, especially during the summer season.
  • There is water in every liquid that you drink as well as in many foods. Crunchy vegetables such as cucumbers, carrots- 75 to 90% water. Watermelons, grapes, oranges, tomatoes are juicy fruits -> 85 % water. Coffee and sodas contain water, but they also contain caffeine, which acts as a diuretic. Consume smaller amounts of beverages throughout the day, rather than large amounts at one time.

The best fluid for quenching thirst is 0.7% to 0.9% saline (isotonic solution), (7gm to 9gm salt in 1liter water) for the body retains it to a higher degree than it does any other fluid. In addition, the ingested salt is able to inhibit excessive sweating and thus prevent additional water loss and further development of thirst.

Optimal drinks for workers in hot environments are slightly hypotonic solutions. Home Hypotonic drink: Add 120 ml orange squash & a small pinch of salt to 1 liter of water and shake well to mix. Chill until used.

Indian Summer Drinks:

Lassi (sweet/salty or plain), Buttermilk, Jaljeera, Nimbu Pani, Panakam, Panna (made from Raw Mango), Fruit Juices, Plain Lemonade, Tender coconut Water, Milk Shake/Smoothies, etc

Use caution when it’s hot outside, especially for active kids.

In high temperatures, kids don’t sweat as much as adults do, so it’s harder for them to cool off. This puts them more at risk for dehydration. When kids are playing outside on hot days, head off problems by making sure they drink fluids before, during, and after activity. As a guideline, encourage at least 120ml of fluid every 15 to 20 minutes, or whenever there’s a break or time-out. Note: 30ml equals about two “sips.“

Flavored fluids: For Kids who refuse plain water

Flavored water is inexpensive, totally versatile, and oh-so-perfect for a hot weather Citrus Cucumber Water
1 large lemon, sliced
1 large Sweet lime, sliced
1 large orange, sliced
1 large cucumber, sliced in
1.7 5liters of water*


  • Place all the sliced fruits and the cucumber in a glass pitcher and add water.
  • Refrigerate for two hours to allow flavors to infuse, then serve in glasses over ice.
  • Use hot water for those who want a hot drink

Try Coconut Water Ice Cubes are rich in hydrating electrolytes.

To make: Pour coconut water into an ice cube tray and freeze