By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
The best summer drinks in India are plain water, chaas (buttermilk), nimbu pani, coconut water, sattu sharbat, aam panna and jaljeera, made with little or no added sugar. India’s disaster management authority recommends water, ORS, lassi, lemon water, buttermilk and coconut water during heatwaves, and advises avoiding alcohol, tea, coffee and carbonated soft drinks.
This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet, exercise or supplements. Read our disclaimer.
Why the right summer drink matters
In hot weather you lose water and salts through sweat. Drinking enough keeps your body temperature in check and helps prevent heat exhaustion and heat stroke. But many popular summer drinks, like cold drinks, packaged juices and sweet shakes, are loaded with sugar. The WHO recommends keeping free sugars below 10% of your daily calories, so the healthiest choices are low-sugar drinks that also replace some salt.
10 healthy summer drinks in India
| Drink | Why it’s good | Keep it healthy |
|---|---|---|
| Plain water | The best everyday choice, zero calories | Carry a bottle; drink even if not thirsty |
| Chaas (buttermilk) | Fluid, some protein and salt | Salted, with roasted jeera and mint; no sugar |
| Nimbu pani | Refreshing, a little vitamin C | Pinch of salt and black salt; half a teaspoon of sugar or less |
| Coconut water | Natural potassium and fluid | Fresh, unsweetened; 1 glass is enough |
| Sattu sharbat | Roasted gram flour adds protein and fibre | Salty version with lemon, jeera and onion |
| Aam panna | Raw mango, traditional heat drink | Use less jaggery or sugar; add mint and jeera |
| Jaljeera | Cumin, mint and tamarind aid taste and hydration | Make at home to control salt and sugar |
| Bael sharbat | Traditional summer fruit drink with fibre | Strain lightly; keep sweetener minimal |
| Kokum sharbat | Tangy coastal drink | Dilute well; limit sugar |
| Cucumber-mint water | Flavoured water with almost no calories | Chill slices of cucumber, mint and lemon in water |
3 easy low-sugar recipes
- Masala chaas (2 glasses): blend ½ cup plain curd with 1½ cups cold water, ½ tsp roasted jeera powder, a pinch of black salt, and chopped mint and coriander.
- Sattu sharbat (1 glass): mix 2 tbsp sattu into a glass of cold water with juice of half a lemon, a pinch of roasted jeera, black salt, and finely chopped onion and green chilli if you like.
- Aam panna (4 glasses): boil or roast 1 raw mango, scoop the pulp and blend with 1–2 tsp jaggery, roasted jeera, black salt and mint. Dilute with 4 glasses of cold water.
Drinks to limit in summer
- Carbonated soft drinks and energy drinks
- Packaged fruit juices (eat the whole fruit instead)
- Sweet lassi, milkshakes and cold coffee with ice cream
- Alcohol, and lots of tea or coffee during a heatwave
- Roadside drinks made with unsafe water or ice
Summer drinks for kids
Water, chaas, coconut water, diluted nimbu pani and homemade fruit-infused water are good options for children. Avoid energy drinks and caffeine, and limit packaged juices and cold drinks. Give children water regularly when they play outside, because they may not ask for it.
ORS: when you need more than water
If you’ve been sweating heavily, have diarrhoea or vomiting, or feel weak from the heat, oral rehydration solution (ORS) replaces salts better than water alone. Packaged WHO-formula ORS from a pharmacy is best. Mix it exactly as the pack says.
Heat stroke warning signs: get medical help
- Very high body temperature
- Confusion, slurred speech or fainting
- Hot, dry skin or stopping sweating
- Fast heartbeat, severe headache, vomiting
- Move the person to shade, cool them with water and fanning, and call for emergency help.
People with kidney or heart disease may need to limit fluids; follow your doctor’s advice. For more on drinks and weight, read our guide to weight loss drinks, and for daily habits see our health and fitness tips.
Frequently asked questions
Which drink is best for summer in India?
Plain water is the best everyday drink. For variety, choose low-sugar Indian drinks like salted chaas, nimbu pani, coconut water, sattu sharbat or jaljeera. India’s disaster management authority also recommends ORS, lassi, lemon water and buttermilk during heatwaves, and advises avoiding alcohol, tea, coffee and soft drinks.
Is coconut water good in summer?
Yes. Fresh coconut water provides fluid and natural potassium, which you lose in sweat. It’s a good choice in hot weather, but it still has some natural sugar and calories, so one glass a day is enough for most people. People with kidney disease should ask their doctor first.
Is buttermilk good for summer?
Yes. Chaas or buttermilk made from diluted curd with salt, roasted jeera and mint is hydrating, light and low in calories, and provides a little protein. It’s much healthier than sweet lassi. Keep the salt moderate if you have high blood pressure.
What drinks should I avoid in summer?
Limit carbonated soft drinks, energy drinks, packaged juices, sweet lassi and milkshakes because of their high sugar. During a heatwave, India’s disaster management authority advises avoiding alcohol, tea, coffee and carbonated soft drinks. Avoid roadside drinks made with unsafe water or ice.
Is sattu drink good for summer?
Yes. Sattu sharbat, made from roasted gram flour mixed with water, lemon and spices, is a traditional summer drink in Bihar, Jharkhand and Uttar Pradesh. It provides fluid along with some protein and fibre. The salty version is better than a sugary one.
How much water should I drink in summer?
There’s no single number, because needs depend on your size, activity and how much you sweat. Drink regularly through the day, even if you’re not thirsty, and more when outdoors or exercising. Pale yellow urine is a good sign. People with kidney or heart disease should follow their doctor’s advice.