As the mercury rises in the country in major areas, so does the temptation to drink the cold beverages to beat the heat. For those counting calories or watching their blood sugar levels—whether due to a specific disease or a health-conscious lifestyle—many popular drinks are a tornado of sugar crash for them. However, there still shines a silver lining amidst the sugar crash drinks; there is a wave of natural, low-sugar drinks that not only hydrate you but also come without costing your health. But, wondering, what are these drinks and how to make them? Don’t fret! We have a list for you with easy recipes; all you need to do is keep reading and start making. This summer, don’t compromise with the taste; rather, create your own!
Coconut Water (Unsweetened)
Nature’s electrolyte-rich energy drink, coconut water, is light, refreshing, and packed with potassium. Choose unsweetened varieties to keep the sugar content low, and enjoy it chilled after a hot afternoon walk. Beat the heat with nature’s sports drink.
Buttermilk (Chaas)
A probiotic-rich traditional Indian drink, chaas aids digestion and keeps you cool. Add cumin, coriander, and mint for extra flavor without sugar. It’s a powerhouse of health benefits rooted in Ayurveda and traditional Indian diets.
To make chaas, start with 1 cup of plain yogurt (curd), preferably slightly tangy and fresh. Add 2 cups of cold water and whisk or blend until the mixture is smooth and frothy.
To enhance the flavor and health benefits, add ¼ teaspoon of roasted cumin powder, a pinch of black salt, regular salt to taste, and a handful of chopped fresh mint or coriander leaves. You can also add a small piece of grated ginger or a crushed green chilli if you prefer a spicy version.
Mix everything well and let it chill in the refrigerator for at least 15–20 minutes. Serve in tall glasses, garnished with a dash of cumin powder or fresh herbs on top.
Lemon Water with Chia Seeds
Simple yet powerful, lemon water with soaked chia seeds is hydrating and fiber-rich. The chia slows down glucose absorption, making it an excellent option for sugar-conscious sipping. Lemon water keeps you hydrated and provides a natural source of electrolytes like potassium and magnesium, while chia seeds absorb water and help retain hydration longer.
To prepare this drink, start by soaking 1 tablespoon of chia seeds in half a cup of water for about 10–15 minutes. This allows the seeds to swell and develop a gel-like texture, making them easier to digest and more effective in keeping you full longer.
Once the chia seeds are soaked, take 2 cups of cold water in a jug or bottle. Squeeze in the juice of 1 fresh lemon (or more if you like it tangy). Add the soaked chia seeds and 1 teaspoon of honey or a natural sweetener (optional) for a touch of sweetness.
Stir the mixture well and let it sit for a few more minutes so the flavors blend. Serve chilled, and stir before drinking as the seeds tend to settle.
Herbal Iced Teas
Brewed herbal teas like hibiscus, chamomile, or mint can be served chilled with a squeeze of lemon. Naturally caffeine-free and low in calories, they make a colorful, antioxidant-packed alternative to soda. A Calorie-Free, Antioxidant-Rich Summer Sipper, herbal iced tea is all you need on hot days.
To make herbal iced tea, start by boiling 3 cups of water. Once it reaches a boil, turn off the heat and add 2 tablespoons of dried herbs or 2–3 herbal tea bags of your choice. For example, choose hibiscus for a tart and antioxidant-rich drink, chamomile for calming effects, or peppermint for a refreshing and digestive boost.
Cover the pot and let it steep for 10–15 minutes. Strain the tea (if using loose herbs) and allow it to cool. Once cooled, transfer it to a jug and refrigerate for at least 30 minutes.
When ready to serve, pour the tea over a glass of ice. Add a slice of lemon, a few mint leaves, or a teaspoon of honey for extra flavor if desired.
Infused Water
Tired of plain water? Infuse it with cucumber, basil, ginger, or berries for subtle flavor and zero sugar. It’s a go-to for hydration with a twist. No need to compromise on your temptations as this flavorful and healthy way will help you stay hydrated.
To prepare a basic infused water, choose your ingredients based on your needs. For a cooling, detoxifying mix, combine 5–6 cucumber slices, a few mint leaves, and half a sliced lemon. You can also try strawberries and basil, orange and rosemary, or apple and cinnamon.
Place the chosen ingredients in a glass jar or water pitcher. Pour in 1 liter of cold or room temperature filtered water. Stir gently and let it sit in the refrigerator for at least 2–4 hours—or overnight for a stronger flavor.
When ready to serve, give it a quick stir, pour over ice, and enjoy. The water can usually be refilled once more using the same ingredients within 24 hours.
Infused water not only enhances hydration but also supplies trace nutrients and antioxidants, making it a smart and enjoyable choice for daily wellness.
Kokum Juice
Kokum juice, made from the fruit of the Garcinia indica tree native to the Western Ghats of India, is a traditional and refreshing summer drink that’s both flavorful and full of health benefits.
To make kokum juice at home, soak 8–10 dried kokum petals in ½ cup of warm water for at least 30–60 minutes, or until they soften and release their deep red color. Once soaked, gently mash them and strain the liquid into a bowl.
In a separate container, mix in 2 tablespoons of jaggery (or sugar) with the strained kokum water until dissolved. Adjust the sweetness to your preference. Add a pinch of black salt, ½ teaspoon roasted cumin powder, and 2 cups of cold water. Stir well to blend the flavors.
Refrigerate the juice for 15–20 minutes and serve chilled, garnished with a mint sprig or lemon slice.
Kokum juice is not only delicious but also naturally low in calories, caffeine-free, and perfect for hot days. It helps prevent dehydration, soothes acidity, and supports overall digestion.
Aam Panna
Aam Panna is a traditional Indian summer drink made from raw (green) mangoes, known for its tangy flavor, cooling properties, and revitalizing health benefits. It’s especially popular in North India for its ability to beat the heat and aid digestion.
To prepare Aam Panna, start by boiling 2 medium-sized raw mangoes in water for about 10–15 minutes, or until they become soft and the skin begins to crack. Let them cool completely, then peel off the skin and scoop out the pulp.
Transfer the pulp to a blender and add 3 tablespoons of jaggery or sugar (adjust to taste), ½ teaspoon roasted cumin powder, ¼ teaspoon black salt, a pinch of regular salt, and 6–8 fresh mint leaves for added freshness. Blend everything into a smooth paste.
Add 2 to 3 cups of chilled water to the mixture and blend again to make a refreshing, uniform drink. Serve over ice cubes and garnish with mint or a sprinkle of roasted cumin powder.
Aam Panna can be stored as a concentrate in the refrigerator for up to a week. Simply dilute with water before serving.
Caution
However, it is imperative to remember that even healthy drinks can pose a risk if consumed in large quantities or with hidden sweeteners. Always read labels, watch portion sizes, and, if diabetic, monitor your blood sugar after trying new beverages. Consult medical professionals for better health analysis.
