As the summer sun blazes temperatures soars, turn to time-honored traditional beverages to quench your thirst and nourish your body. Prepare these refreshing beverages at home. They will not only offer relief from the heat but also pack with a plethora of nutritional benefits.

Here's a concise guide to some of the most refreshing beverages:

• Fermented Millet Drink: A thin concoction made from pearl and finger millet flour (ragi, bajra), buttermilk, and mint, helps regulate body temperature. It's rich in iron, fiber, and antioxidants, offering a cooling effect while boosting overall health.
• Sattu Sherbet: Utilizing high-protein roasted gram flour, this drink mixed with cold water, lemon juice, and a pinch of salt aids digestion and replenishes electrolytes. It's a powerhouse of nutrients, including protein, fiber, and essential minerals.
• Bel Sherbet: Extracted from wood apple pulp mixed with water and sugar, Bel Sherbet is known for its hydration properties and is packed with vitamins and minerals like vitamin C, vitamin A, and calcium.
• Aam panna: This tangy raw mango drink, seasoned with spices like cumin and black pepper, not only cools but also replenishes electrolytes. It's a good source of vitamin C and antioxidants, aiding in immune function and digestion.
• Lassi: Whether sweet or salty, yogurt-based Lassi is a go-to summer refreshment. It provides probiotics for gut health, calcium for bone strength, and protein for satiety, all while keeping you cool and hydrated.
• Khus khus sherbet: Fragrant and cooling, this drink made from vetiver grass syrup mixed with milk or water offers a unique flavor profile along with potential benefits like stress relief and improved digestion.
• Kokum Sherbet: With its tangy flavor and hydrating properties, Kokum Sherbet is rich in antioxidants and may aid in digestion and weight management. Adding basil seeds enhances its nutritional value with fiber and omega-3 fatty acids.
• Basil seed drink: Known for its cooling effects, basil seed drinks are rich in antioxidants, fiber, and omega-3 fatty acids. Mixing them with fruit juice or milk offers a refreshing and nutritious summer beverage option.
• Jal Jeera: This spicy Indian drink aids digestion and hydration with its blend of cumin, mint, ginger, and spices. It's low in calories and can help alleviate digestive issues like bloating and indigestion.
• Watermelon juice: Naturally sweet and hydrating, watermelon juice is a rich source of vitamin C, vitamin A, and lycopene, offering antioxidant properties and potential benefits for heart health and hydration.
• Moringa Drink: Made from moringa leaves, this beverage is packed with vitamins, minerals, and antioxidants. It may help reduce inflammation, improve blood sugar control, and boost energy levels.

These traditional summer sips not only keep you cool but also provide a host of nutritional benefits to support overall health and well-being during the hottest days of the year. However, it's crucial to be cautious of added sugars found in drinks like Bel Sherbet and Aam Panna. Not only can excessive sugar intake lead to weight gain and dental issues, but it can also contribute to dehydration. Scientifically, sugar has diuretic properties, meaning it can increase urine production and lead to fluid loss, ultimately leaving you more dehydrated. Therefore, as you relish these beverages, prioritize hygiene and moderate portions. Balancing taste and nutrition ensures enjoyment while safeguarding your well-being.