With summer heat at its peak, staying hydrated is crucial—but many popular summer drinks may be doing more harm than good, warns Dr. Ruchika Jain, chief dietitian at Fortis Hospital, Vasant Kunj, India.
“Popular summer drinks may appear refreshing, but regular or excessive consumption can pose serious health risks,” she told HT Lifestyle.
Drinks and associated risks
Sodas and carbonated drinks: High in sugars, artificial sweeteners, and empty calories. Linked to weight gain, diabetes, tooth decay, and weakened bones due to phosphoric acid.
Packaged fruit juices: Lacking fiber and often high in sugars, these can spike blood sugar levels rapidly.
Sweetened iced teas & lemonades: Store-bought or heavily sweetened homemade versions can be sugar-heavy and harmful.
Energy drinks: Loaded with caffeine and sugar, they can raise heart rate and blood pressure, and cause anxiety or sleep issues.
Blended coffee drinks: Frappes and similar drinks contain excess sugar, calories, and saturated fat.
Sports drinks: Useful after intense activity, but otherwise unnecessary and sugar-laden.
Diet sodas: Though low in calories, artificial sweeteners may affect gut health and glucose tolerance.
Potential health effects
Dehydration: High sugar or caffeine levels can have diuretic effects.
Weight gain and obesity: Empty calories in sugary drinks contribute to fat accumulation.
Dental problems: Acids and sugars erode enamel, leading to tooth decay.
Blood sugar spikes: Sugary drinks cause highs and crashes in glucose levels.
Digestive discomfort: Carbonation and artificial ingredients may lead to bloating or irritation.
Heart health risks: Energy drinks can disrupt heart rhythm and elevate blood pressure.
Healthier summer alternatives:
Plain water: Always the best option.
Infused water: Add fruits, herbs, or vegetables for flavor.
Herbal iced teas: Peppermint, hibiscus, or chamomile are cooling and caffeine-free.
Fresh smoothies: Use whole fruits with water or unsweetened milk.
Coconut water: Naturally low in sugar and rich in electrolytes.
Watermelon juice & lime water: Refreshing and hydrating options.
Moderation and awareness are key when choosing summer beverages to beat the heat without compromising health.
Courtesy: Hindustan Times
Bd-pratidin English/FNC
