10 Refreshing Beverages to Beat the Summer Heat

10 Refreshing Beverages to Beat the Summer Heat 1 22 11zon

Summer is all about enjoying some chilled juice and beverages. In this article, we’ll explore the 10 refreshing beverages that are an excellent choice as drinks for summer.

  1. Aam Panna

Raw mango contains a lot of vitamin C, antioxidants and other important elements. Made with raw mango pulp, black salt, cumin, mint and ginger, aam panna is a traditional summer drink that soothes the stomach, regulates body heat and prevents dehydration. 

How To Make Aam Panna?

Boil two unripe green mangoes in water for 15 minutes on low heat. After cooling, peel and remove the pulp from the seed. Grind the pulp with water to make a thick paste. Add unrefined sugar in a 1:2 (2 parts sugar to 1 part pulp) ratio and simmer till the sugar dissolves, stirring to prevent burning. Let the mixture cool. Mix two tablespoons of pulp mixture with one cup of water. Optionally add roasted cumin powder to enhance the flavour. 

  1. Buttermilk/ Chaas

Summers aggravate Pitta Dosha and bring dryness to the body. Buttermilk is the best choice as it not only hydrates the body but also offers several health benefits. Summers can also bring a lot of indigestion to the body, buttermilk speeds up metabolism and digestion, helping the digestive system absorb nutrients better and removing Ama from the body. Hence buttermilk or Chaas is one of the best cooling drinks for summer.

How To Make Buttermilk?

Take one cup of homemade curd and add 2-3 cups of water to it. Stir the mixture well for 3-5 minutes and then skim off the upper butter foam. Next, add ½ teaspoon roasted cumin powder and Himalayan salt to taste. Mix all the ingredients well and garnish with coriander or mint leaves.

  1. Thandai

The festival of Holi seems incomplete without thandai; however, ayurveda mentions numerous benefits of thandai that make it a refreshing summer beverage to be consumed throughout the season and not just during Holi.  Thandai is rich in antioxidants. Its consumption can promote healthy skin, nails and hair. It also helps in aiding bloating and indigestion, which is a common problem for many people during summer. By helping to regulate body temperature, Thandai provides relief from the heat and keeps the body refreshed, making thandai one of the most relished summertime beverages. 

How To Make Thandai?

Soak 10 peeled almonds, 10 cashew nuts, 10 pistachios, 3 tsp melon seeds, 2 tsp poppy seeds, 2 tsp fennel seeds, 1 tsp cumin seeds and cardamoms in milk for 4-5 hours. Boil two cups of milk with saffron, 2-3 tsp rock sugar, 1/2 tsp cardamom powder, 2 tsp rose water and a pinch of cinnamon. Add the soaked paste and simmer. Let it cool and garnish with pistachios and saffron before serving. 

  1. Sattu Sherbet

Sattu Sherbet is a nice summer cooler made with roasted black chana, lemon juice and cumin powder. This drink helps to beat the summer heat by significantly lowering the body temperature. Rich in insoluble fibre, sattu helps cleanse the colon, regulates digestion and reduces gas, constipation and acidity.

How To Make Sattu Sherbet? 

In a glass of water add 2 teaspoons of sattu flour, ¼ teaspoon of roasted cumin powder and Himalayan salt to taste. Squeeze the lime juice and mix all the ingredients well. Garnish with mint leaves before serving.

  1. Rose Sherbet

Rose sherbet, served as a welcome drink in most Indian households during the summer season, is known for its cooling, hydrating, anti-inflammatory and relaxing properties. It is also very useful for bloating, hyperacidity, cold and sore throat.

How To Make Rose Sherbet?

In 3-4 cups of water and add 4 cups of sugar and ½ teaspoon of cardamom powder. Boil the mixture over medium heat until the sugar is completely dissolved and sugar syrup is formed. Allow the solution to cool, then add four tablespoons of organic rose essence. Rose water can also be made from scratch using fresh rose petals. Then add 1/4 cup of this solution to 3/4 cup of water or milk.

  1. Coconut Water

Coconut water has natural cooling properties that can help regulate body temperature and reduce heat stress during summer. It is an excellent source of electrolytes like potassium, sodium, and magnesium. These minerals help to maintain fluid balance in the body, which is essential for hydration.

  1. Nimbu Paani/ Lemonade

Nimbu paani, or lemonade, is a quintessential summer drink that many just can’t get enough of. Not only is it soothing, but daily consumption can have many health benefits! Lemon water, rich in vitamin C, can be very helpful in improving digestion. It helps the liver produce more bile, which can help break down complex foods better. In addition, it can tame the symptoms of bloating, heartburn, diarrhoea and belching. Lemonade is also a great way to replenish the body’s salts, provide essential vitamins and minerals, and prevent dehydration. 

How To Make Nimbu Paani/ Lemonade

In a cup of water add ½ tsp lime juice (bitter lime), ¼ tsp cumin powder and Himalayan salt and rock sugar to taste. Mix everything well and garnish with mint leaves and a lime wedge.

  1. Jal Jeera

Jal means water and Jeera means cumin. In Ayurveda, cumin is considered a digestive aid and helps against bloating, gas, heaviness etc. During the summer, due to the Pitta season, our body has excessive heat and inflammation. Cuminum helps cool the system and detoxifies the liver. Jal Jeera water helps stay hydrated in the summer heat and neutralises stomach acids.

How To Make Iced Jaljeera

Blend tamarind pulp, mint leaves, ground cumin, roasted cumin, black salt, lemon juice, chilli powder and water. Let this mixture chill overnight. Garnish with boondies before serving. 

  1. Lassi

Lassi, a traditional Indian drink enjoyed during summer, is not only refreshing but also offers several health benefits. Lassi is known to rekindle Agni, the digestive fire, aiding in digestion and preventing problems such as constipation and bloating. Rich in lactic acid and vitamin D, lassi is known to boost the immune system. It is also tridoshic, which helps in balancing all three doshas. 

How To Make Lassi?

In a blender combine two pinches of cardamom powder, 1 tsp honey, 1/3 cup of yoghurt, 1/3 cup rosewater and 1/3 cup of water. Blend this mixture until smooth. Serve the mixture in a glass garnished with pistachios. 

  1. Watermelon Juice

Watermelon essentially cools the body and restores balance with overheated blood. It is high in beta-carotene, which significantly reduces Pitta, justifying its prominence as a summer fruit. Watermelon is high in the antioxidants lycopene and vitamin C, making it a great choice for a cooling drink for summer.

How To Make Watermelon Juice?

Take 6 cups of cubed seedless watermelon, a handful of mint leaves and some lime juice. Blend this until smooth. Strain it through a fine-mesh strainer and serve it when chilled.

The Bottom Line

In the intense heat of summer, the temptation to indulge in sugary beverages is strong. However, these drinks can be harmful to health. This summer consider trying natural Ayurvedic cool beverages to beat the heat. 


Which cold drink is good for health?

Sugar-free and hydrating drinks such as sattu sherbet and aam panna are good for health in summer. 


  1. https://www.kokilabenhospital.com/health/healthtip/relish-the-seasonal-aam-panna.html
  2. https://www.researchgate.net/publication/304534184_Therapeutic_and_nutritional_values_of_takra_buttermilk
  3. https://www.researchgate.net/publication/338572584_Quality_characteristics_of_ready-to-serve_RTS_thandai_beverage_during_storage
  4. https://www.kokilabenhospital.com/health/healthtip/health-benefits-of-sattu-drink.html
  5. https://www.researchgate.net/publication/369977041_A_Classical_Review_on_the_Traditional_Nutritional_Food_of_India_-Sattu
  6. https://vims.ac.in/vims-hospital/coconut-water-health-benefits/
  7. https://www.researchgate.net/publication/231969159_Coconut_water_uses_composition_and_properties_A_review
  8. https://www.sciencedirect.com/science/article/pii/S2352618115000438
  9. https://www.researchgate.net/publication/372187472_Ethnomedicinal_significance_of_Citrullus_lanatus_Watermelon_A_pharmacological_review
  10. https://mapi.com/blogs/recipes/watermelon-juice-with-mint-and-lime

Dr Sunanda Ranade

Sunanda Ranade is Vice-Chairman of the International Academy of Ayurved, Pune, India, and an expert Ayurvedic gynecologist and nutritionist. She has been working in this field for the last 47 years. Dr. Sunanda Ranade holds a Doctorate in Ayurveda. She is also the author of several books on Ayurveda and Yoga, which have been published in Marathi, English, Spanish, and Portuguese.


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