Healthy Beverages for the Summers

Reviewed By Experts

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Summer is the season of Pitta. It is the time when your body requires cooling and hydrating drinks to balance Doshas and stay energetic. Although Ayurveda restricts the consumption of ice-cold beverages, it does promote drinks that help lower body temperature while not disrupting the digestive fire. 

We all know that the best way to stay cool and hydrated during summer is by drinking water throughout the day. However, there are also many other drinks that Ayurveda suggests including in the summer season. Let’s know what these drinks are!  

Best Summer Beverages Suggested by Ayurveda

1. Buttermilk

Buttermilk is one of the healthiest summer beverages mentioned in Ayurveda. It is rich in probiotics and electrolytes and therefore helps relieve many digestive disorders. 

How To Make Buttermilk?

Take one cup of homemade yogurt or curd, and add 2-3 cups of water to it. Churn this mixture well for 3-5 minutes and then remove the top buttery foam. Next, add ½ teaspoon of roasted cumin powder and Himalayan salt to taste. Mix all the ingredients well and garnish with cilantro or mint leaves.   

2. Thandai

You might know Thandai as the drink served during the Indian festivals of Holi and Mahashivratri. This Indian summer beverage is one of the healthiest drinks to boost digestion, replenish energy levels, elevate mood, and boost immunity. 

How To Make Thandai?

Take 10 peeled almonds, 10 cashews, 10 pistachios, 3 teaspoons of melon seeds, 2 teaspoons of poppy seeds or khus-khus, 2 teaspoons of fennel seeds, 1 teaspoon of peppercorn, 1 teaspoon of cumin seeds, and a few cardamoms. Soak all the ingredients in milk for 4-5 hours. 

Next, boil 2 cups of milk and add a few strands of saffron, 2-3 teaspoons of rock sugar, ½ teaspoon of cardamom powder, 2 teaspoons of rose water, and a pinch of cinnamon. Mix everything well, and then add the paste into the milk. Let the mixture simmer for a few minutes, and then let it cool down. Garnish it with pistachios and saffron to serve.       

3. Rose Sherbet

Offered as the welcome drink in most Indian households during the summer season, Rose Sherbet is known for its cooling, hydrating, anti-inflammatory, and stress-reducing properties. It is also highly beneficial in treating bloating, hyperacidity, colds, and sore throats. 

How To Make Rose Sherbet?

Take 3-4 cups of water and add 4 cups of sugar and ½ teaspoon of cardamom powder. Simmer the mixture on medium heat until the sugar completely dissolves and forms a sugar syrup. Let the solution cool down, and then add four teaspoons of organic edible rose essence to it. You can also make the rose water from scratch using fresh rose petals. Next, add 1/4th cup of this solution to 3/4th cup of water or milk.  

4. Lavender, Fennel, and Mint Tea

Lavender is well known to alleviate anxiety and insomnia, fennel seeds help stimulate metabolism, and mint offers respiratory and skin health benefits. The combination of these herbs helps boost digestion and immunity in the body, making them perfect for the scorching summer heat. 

How To Make Lavender, Fennel, and Mint Tea?

Take ½ teaspoon of lavender, ½ teaspoon of fennel, and 1 teaspoon of mint. Add the herbs to 2 cups of water and let it boil for about 5-10 minutes till the water is reduced to half. Then, strain the tea and serve it as you like, hot, cold, or at room temperature. 

5. Sattu Sherbet

In Ayurveda, Sattu is known for its cooling nature. It is rich in protein, vitamins, minerals, and insoluble dietary fibers that help boost digestion during summer and cool down the body temperature. Since it has a low glycemic index, the Sattu drink is also suitable for diabetes patients. 

How To Make Sattu Sherbet?

Take 1 glass of water and add 2 teaspoons of Sattu flour, ¼ teaspoon of roasted cumin powder, and Himalayan Salt to taste. Squeeze some lime juice and mix all the ingredients well. Garnish it with mint leaves to serve.   

6. Lemonade

It is no surprise that lemonade is on the list of healthy summer beverages. It is not only a super immune booster but also one of the best detoxifying drinks for the summer. 

How To Make Lemonade?

Take 1 cup of water and add ½ teaspoon of lime juice (bitter lime), ¼ teaspoon of cumin powder, and Himalayan salt and rock sugar to taste. Mix it all well and garnish with mint leaves and a slice of lime.    

7. Aam Panna

Aam Panna is a popular Indian summer beverage made with unripe green mangoes. It is best for summers as the micronutrients of Aam Panna help replenish the body’s mineral levels, cool down the temperature, and boost digestion. 

How To Make Aam Panna?

Take two unripe green mangoes and boil them in water on low heat. After 15 minutes, turn off the heat and let the mangoes cool. Once cooled, peel the mangoes and remove the pulp from the seed. Grind the pulp with enough water and make a thick and smooth paste. 

Add unrefined sugar in a ratio of 1:2 (2 parts of sugar to 1 part of pulp). Simmer the pulp mixture again till the sugar dissolves completely. Keep stirring the pulp in between to avoid burning it. Let the mixture cool down, and then add two tablespoons of the pulp mixture to one cup of water. You may also add roasted cumin powder and Himalayan salt for added flavors.

Benefits of these drinks in summers

During the summer, incorporating these beverages suggested by Ayurveda can offer the following benefits.

1. Hydrating

Ayurveda emphasizes the consumption of cooling beverages during the summer to alleviate the excess heat (Pitta) that can accumulate in the body. These drinks help maintain hydration and prevent heat-related imbalances.

2. Digestive support

To aid digestion, Ayurveda recommends beverages that have a gentle and supportive impact on the digestive system. These traditional drinks can help alleviate bloating and discomfort after meals.

3. Detoxification

Ayurveda emphasizes the importance of periodically detoxifying the body to eliminate accumulated toxins. These beverages have detoxifying properties that help cleanse the digestive system and support liver function.

4. Balancing Pitta Dosha

According to Ayurveda, summer can cause issues related to the Pitta dosha, which represents fire and heat in the body. To balance Pitta, Ayurvedic beverages focus on incorporating ingredients that have a cooling effect.

5. Electrolyte Balance

In the heat, maintaining electrolyte balance is crucial. Ayurveda recommends natural sources of electrolytes that hydrate and provide essential minerals.

When to consume these drinks

Here are some recommendations on when to consume these drinks for optimal results.

1. Morning Hydration

Start your day with a refreshing Ayurvedic beverage to kickstart hydration. Hydrating in the morning helps replenish fluids after a night of sleep and prepares the digestive system for the day.

2. Pre-Meal Digestive Support

Consuming Ayurvedic beverages about 15-30 minutes before meals can aid digestion. They can help stimulate digestive enzymes and promote efficient digestion.

3. During Meals

Sipping on beverages during meals is a common practice in Ayurveda. However, it’s essential to choose drinks that complement the meal. 

4. Post-Meal Refreshment

Opt for light and refreshing Ayurvedic beverages post-meals. Look for soothing options that contribute to a sense of satisfaction after eating and aid digestion.

5. Midday Hydration

In the heat of the day, staying hydrated is crucial. Choose cooling and hydrating beverages between meals to maintain fluid balance and prevent dehydration.

6. Pre-Exercise Hydration

If engaging in physical activity during the afternoon or evening, consume hydrating Ayurvedic beverages beforehand. They can provide electrolytes and promote hydration before exercise.

The Final Takeaway

Prevent Pitta aggravation and cool down your body temperature in the summer with these Ayurvedic summer beverages. These drinks not only provide a cooling effect to your body but also boost digestion and immunity in the summer season.


1. What are the best summer drinks?

The best summer drinks include refreshing options like Buttermilk, Thandai, Rose Sherbet, and Sattu Sherbet.

2. What are some cooling drinks for summers suggested by Ayurveda?

Ayurveda suggests summer cooling drinks, like Lemonade and Aam Panna, known for their hydrating properties and ability to balance Pitta dosha.

3. What are the healthiest drinks for summer?

The healthiest drinks for summer include options like Coconut Water, Green Tea, and Herbal Infusions. They provide hydration and antioxidants.

4. What are some healthy beverages for summer?

Healthy summer beverages include cucumber juice, mint-infused water, and aloe vera juice.


The information provided here is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


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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