One of the worst summer cravings we give in to is a chilled glass of Coca-Cola. The momentary feeling of having an icy cold cola running down our throat gives us an instant dopamine hit. But the repercussions are hard to reverse. There are plenty of healthy alternatives to try, and today we share some of the quickest summer cooler drinks to make at home.
What happens when we consume carbonated drinks?
If you are guilty of consuming carbonated drinks to keep yourself cool, there are reasons why you need healthy substitutes:
1. Addiction
Every indulgence in moderation is manageable when you have a strict fitness routine. But the primary reason carbonated drinks are bad is its equivalent possibility to make people addicted, like alcoholism or smoking.
Carbonated drinks instantly increase our dopamine and make us long for more. Our indulgences increase because this neurotransmitter sends our body signals for pleasure and contentment.
2. Fatty liver
Carbonated drinks have high levels of fructose, made of corn starch. Our liver process fructose, but it is a gradual process. Excess consumption of such summer coolers can lead to a non-alcoholic fatty liver associated with high blood pressure and cholesterol.
3. Dehydration
While hydration is why we turn to summer cooler drinks, carbonated ones do just the opposite. These drinks have caffeine but are diuretic and make you urinate more often. So, it flushes out water from your body without replenishing it with healthy fluids.
4. Lack of sleep
A bad sleep cycle impacts your routine, messes up your digestion, and makes you less productive. An increase in dopamine stimulates the production of adrenaline. When blended with caffeine, the combination leads to lack of sleep.
5. Brittle bones
Want to switch to Diet Coke because they claim not to include sugar? Well, it might come as a shock, but excess consumption of diet sodas can lead to brittle bones.
The phosphate level in this drink adversely impacts the amount of calcium your body can absorb. Too much phosphate in our bloodstream soaks calcium from the bones, leaving them brittle and weak.
6. Heartburn
If you regularly consume soft drinks, you might have belching. Your stomach starts to stretch due to excess carbon dioxide gas in your body. Belching can also cause stomach acids to come up through the food pipe leading to heartburn. It leaves a sour taste in the mouth, a symptom you must immediately address.
Homemade summer cooler drinks
Indian sharbat recipe options are in bounty, and the main reason they are better is having complete control of the ingredients. Even sugar indulgences in tiny amounts are acceptable while making summer coolers when consumed in moderation.
1. Watermelon and mint
Watermelon is a refreshing summer fruit that comes with a bountiful of health benefits. It has high potassium, Vitamin C, and magnesium. The naturally sweetened fruit is low in sugar and is best consumed when freshly chopped. You can also make a soothing summer cooler with this fruit.
Ingredients
- Â 1.5 cups of watermelon
- Â 1/2 lemon juice
- Â 4-5 mint leaves
-  ¼ teaspoon pepper powder
- Â 2-3 cubes of ice
Direction
- Â Â Â Cut a watermelon open and chop the fruit into tiny pieces
- Â Â Â Add it to a blender and squeeze lemon over the chunks
- Â Â Â Next, add mint leaves, pepper, and ice
- Â Â Â Blend all the ingredients
- Â Â Â Pour the juice into a glass and serve
2. Kesar milkshake
Pepsi and Coca-Cola alternatives include Amul Kool and Nescafe Ready To Drink Iced Coffee. These are not only loaded with sugar but have little to contribute to your wellness.
What if I told you that there is a healthier drink that tastes better than the Amul Kool Kesar? What if you could make it at home with only four ingredients?
You will need Kesar as the main ingredient in this recipe, so buying a quality product is recommended. Kesar is anti-inflammatory, skin cleansing, and aids heart health.
When you combine it with the goodness of basil seeds, your drink gets added doses of minerals. Basil has lots of fibre and omega-3 fatty acids. It aids weight loss, controls blood sugar, and treats acidity and heartburn.
Ingredients
- Â 5-6 strands of KesarÂ
- Â 1 tablespoon of basil
- Â 250 ml chilled milk
- Â 2 tablespoons of warm milk
- Â 1 tablespoon jaggery powder
- Â Water
Direction
- Â Soak basil seeds in a small bowl with water and let it sit for 10 minutes
- Â Strain the excess water out and keep the seeds back in the bowl
- Â Take the saffron strands and add tablespoons of warm milk to it in another bowl
- Â Wait for the milk to change colour and then add it to basil seeds
- Â Add jaggery powder and chilled milk to the bowl
- Â Use a fork to whisk the basil well
- Â Serve the drink in a glass to feel instantly revitalized
3. Lemon and basil
Only having lemon will not help you lose weight, but it does assist the weight loss process. One lemon has almost 30 mg of Vitamin C, completing 50% of the daily intake. It maintains heart health, weight, and digestive wellness and prevents kidney stones.
Ingredients
- Â 2 tablespoons of lemon juice
- Â 4-5 mint leaves
-  ¼ teaspoon pepper powder
-  ½ teaspoon salt
- Â 1.5 cups of water
- Â 2-3 ice cubes
- Â 2 tablespoons of soaked basil seeds
Direction
- Â Take a blender and add lemon juice to it
- Â Follow it up with mint leaves, salt, and pepper
- Â Add water and blend the ingredients
- Â Take a glass and add basil seeds to it
- Â Pour the blended juice into the glass
- Â Mix well and serve
Tip
You can replace salt and pepper and add a packet of Jal Jeera to add a chatpata flavour to your drink.
4. Chickpea and milk
Why should we skip a chilled glass of cold coffee?
Caffeine is bad, and so is extreme sugar to balance the high content added to cold coffees.
So, what do you do when you want the taste of coffee but not the drawbacks? You try a no-coffee cold coffee recipe that is made with chickpeas instead!
Confused?
Well, roasted chickpeas can substitute coffee and let you create a lip-smacking Indian beverage. Chickpea powder smells similar to coffee and gives you the goodness of protein. It strengthens bones, stimulates mental health, lowers cholesterol, and aids digestion.
Ingredients
- Â Â Â 250 ml of milk
- Â Â Â 100 grams of chickpeas
- Â Â Â 1 teaspoon of jaggery powder
- Â Â Â 2-3 cubes of ice
Direction
- Â Â Â Roast the chickpeas for 15-20 minutes till they turn brown
- Â Â Â Let it cool down, and then ground it to create a fine powdery texture
- Â Â Â Add chilled milk to the blender with 2-3 cubes of ice
- Â Â Â Add 1 tablespoon of chickpea powder, followed by jaggery powder
- Â Â Â Blend the mix and add it to a glass
- Â Â Â Add some more chickpea powder as a garnish, and try this healthy drink
- Â Â Â Store the remaining chickpea powder in a jar for future use
5. Jal Jeera
Jal Jeera is one of the apt summer cooler drinks to aid digestion and beat the heat. While packaged masalas are available at the store, you can always make this at home. The main ingredient in Jal Jeera is cumin. It keeps you hydrated, is rich in iron, helps you lose fat, and detoxifies your body.
Ingredients
- Â Â Â 10 mint leaves
-    ½ teaspoon cumin powder
-    ¼ teaspoon black salt
-    ¼ teaspoon of black pepper
- Â Â Â 1 teaspoon jaggery powder
-    ½ lemon
Direction
- Â Â Â Add mint leaves to a blender
- Â Â Â Follow it up with cumin, salt, and pepper
- Â Â Â Add adequate water to blend the mix
- Â Â Â Take a bowl and fill it with one glass of water
- Â Â Â Add jaggery powder and mix it with the water
- Â Â Â Squeeze lemon into the jaggery water
- Â Â Â Open the blender and add the mix to the bowl
- Â Â Â Blend well and pour Jal Jeera into a glass to serve
How to keep yourself fit during the summer?
Summer brings in fatigue and dehydration. This is also why turning to unhealthy beverages and ice cream become a frequent habit. While consuming such products, our tongue and throat give us a cooling sensation. However, our stomach does not react the same way.
The homemade summer cooler drinks will keep you hydrated and nutritious. Adding these as a part of your diet will give you various options when craving carbonated beverages.
It is important to note that how healthy a homemade recipe is, depends on the ingredients used. For example, the lemon and basil recipe did not include sugar or jaggery powder. The taste of this recipe will be sour until you decide to add sweeteners.
If you want more recipes like these, contact us for complete diet assistance. We will study your lifestyle and recommend the best eating pattern and fitness routine to see visible results in 28 days.
References:
El‑Terras, A. et al. (2016) Carbonated soft drinks induce oxidative stress and alter the expression of certain genes in the brains of Wistar Rats, Molecular Medicine Reports. Spandidos Publications. (Accessed: May 2, 2023) Available at: https://www.spandidos-publications.com/10.3892/mmr.2016.4903.
Nseir, W., Nassar, F. and Assy, N. (2010) Soft drinks consumption and nonalcoholic fatty liver disease, World Journal of Gastroenterology. Baishideng Publishing Group Inc. (Accessed: May 2, 2023) Available at: https://www.wjgnet.com/1007-9327/full/v16/i21/2579.htm.