We have all been alarmed about the need to drink a lot of water directly or indirectly through food fluids during summers. Ask anybody and pat comes the reply 8-10 glasses of water is recommended. Some even say 4 - 5 liters. But is it true that an average body should take randomly prescribed water intake?

DOES THE QUANTITY VARY FROM PERSON TO PERSON?

Oh yes, the quantity definitely varies with age, lifestyle, physical well-being and of course, it varies seasonally, we need more water during summer. We all know our body is made up of 70% water and even slight dehydration can be dangerous. Increasing heat leads to depletion of important electrolytes (salts) and fluid from the body which may lead to a headache, hypotension or even dizziness.

DO NOT MISS THE BENEFITS OF THIS BEST HYDRATION DRINK:

The best fluid you can always vouch on is plain water. Let's have a look at benefits of water. Here are 9 great reasons to drink water-

• Weight loss- water has no fat, no calories, no carbs and no sugar.

• Heart healthy- lowers your heart attack by 41%

• Energy- being dehydrated can sap your energy and make you feel tired.

• Headache cure- headaches are simply a matter of not drinking enough water.

• Healthy skin- clear up your skin and gives a healthy glow.

• Better exercise- being dehydrated can severely hamper your athletic activities.

• Digestive problems- water can help cure stomach acid problems.

• Cancer risk- reduce risk of colon cancer by 45% and bladder cancer by 50%

• Cleansing- water is used to help flush out toxic and wastes.

KNOW YOUR HYDRATION LEVEL:

There is one easy way to find out if you drink adequate fluids throughout the day is colour of your urine . If it's clear then your intake is absolutely normal but if it's pale and on the darker side then you surely need to increase your fluid intake.

But you may feel drinking just plain water daily to quench your thirst is so boring and monotonous but here are some really great ways to make your plain water more relishing-

• FREEZE- Freeze fruits like berries in ice cubes for a chilled infusion.

• GO HERBAL- Adding herbs such as ginger, mint leaves or lemongrass can improve the flavor of drinking water.

• FRUTILICIOUS- Add fresh fruits such as lime and berries to make your water tastier or try adding cucumber for a fresh taste.

• TEATIME- Not your normal hot tea but refreshing iced tea with the goodness of ginger, cinnamon, lemon juice or lemongrass will not only add flavor but help you to stay hydrated.

• BEAT THE PAIN TOO- lavender and rose hips are packed full of vitamin C and may help ease arthritis pain. Add these to your water to improve the taste and experience healthy hydration.

Healthy V/S Unhealthy Natural Hydration Drink:

HEALTHY BEVERAGES	UNHEALTHY BEVERAGES
Coconut water Iced Green tea Buttermilk Lime water Fresh vegetable juice (unstrained) Vegetable soups Kokam water Fennel water Aam Panna  Infused water	Alcoholic Beverages Coffee and tea Soft drinks /Colas Mocktails Artificially sweetened beverages Fruit juice

Here are some refreshing recipes which will help you beat the heat

COLD CUCUMBER SOUP:
soups are not always winter beverages

INGREDIENTS:

• Cucumber - 100 gms
• Low-fat curd - 1 tbsp
• Low-fat milk/ skim milk 1/4th cup Butter - 1/4th tsp
• Pepper powder -  According to taste Mint-For topping 

METHOD:

 Step 1   Chop one cucumber finely. Cut the remaining cucumbers into big pieces.

 Step 2   Add 3 teacups of water to the big cucumber pieces and cook until soft.

 Step 3   When soft, blend in a liquidizer Cool.

 Step 4   Add the curds, milk and salt and beat well.

 Step 5   Heat the butter and fry the finely chopped cucumber and the capsicum for 1/ 2 minute, Add to the soup.

 Step 6   Chill and sprinkle freshly ground pepper.

To balance the water content in body, the below mentioned drinks for dehydration acts as a miracle.

DETOX WATER:
Your healthy supply for the whole day.

INGREDIENTS:

• Lemons - 2 pc
• Cucumber -  ½ pc
• Mint leaves - 10-12
• Water - 3 Liter 

METHOD:

 Step 1   Brew overnight to create a natural detox, helping to flush impurities out of your system.

CHUTNEY LASSI:
Go green and chill

  INGREDIENTS:

• Curd - 200 gms
• Cilantro - mint
• Chutney - 2 tsp
• Salt - To taste 

METHOD:

 Step 1   Blend curd and add cilantro-mint chutney and serve chilled.

PEACH SMOOTHIE:
Chill with your protein drink 

INGREDIENTS:

• Curd - 100 gms
• Milk - 50 ml
• Peach - 2-3 pc
• Sugar - 1 tsp
• Chia seeds - 1 tsp 

METHOD:

 Step 1   In a blender blend all the above ingredients except chia seeds until smooth.

 Step 2   Add 1 tsp chia seeds, garnish it with mint leaves and serve chilled.

APPLE ICED TEA:
no more boring tea 

INGREDIENTS:

• Water -  ½ cup
• Apple juice (home-made, no sugar) -  ½ cup
• Green tea bag - 1
• Cinnamon powder -  ½ tsp
• Ginger juice -  ½ tsp
• Lemon juice - 1 tbsp
• Honey - 1 tbsp 

 METHOD:

 Step 1   In ½ cup hot water dip the green tea bag and leave it for 10 mins and refrigerate it.

 Step 2   Now add chilled apple juice to the above tea.

 Step 3   Add cinnamon powder, ginger juice, lemon juice and honey and mix well.

 Step 4   Serve chilled.