Your body tends to release more fluid than it takes in during summer. A simple workout session, commute and labour work cause the body to lose water as sweat to keep cool. Ignoring the signs and failing to stay hydrated can cause several health problems. Sipping water alone doesn't solve all your problems, as your body loses essential minerals along with sweat; fulfilling that requirement needs more than just water.

 

But instead of visiting the pharmacy, your kitchen holds all the solutions, from the simple lemon juice and homemade ORS drinks to coconut water and enriched water fruits; all these accessible supplies will help you replenish essential minerals while keeping you hydrated in this scorching summer heat.

 

The one rule — sip steadily, don't gulp

 

Staying hydrated is essential, but how you do it also impacts your body. Rather than keeping yourself thirsty for hours and then gulping a gallon of water at once, which could cause nausea, drink the water in a steady stream throughout the hour. Hydration means taking a continuous sip of water at small intervals – it's the most effective way of rehydration.

 

The 5 homemade remedies to cure dehydration

 

 

Step into the kitchen and you will find most of the ingredients required to prepare a rehydration drink. These are the recipes that have been in use in Indian households for generations and can become a home remedy for your dehydration problem

 

Homemade ORS

 

The most trusted and effective remedy for dehydration, even supported by the WHO, is ORS. It provides essential minerals like potassium chloride, sodium chloride and glucose to the body that are lost during sweating.

 

To make this at home, you need to follow the steps very carefully. Pour 1 litre of water into a bowl, add 6 usual teaspoons of sugar, then add ½ teaspoon of salt. Stir it until it dissolves properly. Finish the drink within 24 hours, as it can form bacteria afterward.

 

Herbal Tea (Mint / Saunf)

A soothing and caffeine-free alternative to regular tea, herbal teas made with mint or saunf (fennel) help keep the body hydrated while supporting digestion. Mint is known for its cooling properties, whereas saunf helps ease bloating and maintain fluid balance.

To prepare, steep fresh mint leaves or 1 teaspoon of saunf in hot water for 5 minutes. Strain and enjoy it warm or cooled. Add a pinch of jaggery if desired.

Chaas (Buttermilk)

 

An Indian traditional staple drink helps cool down the body and maintains fluid balance. It consists of probiotics that improve gut health while keeping you hydrated all day. Unlike the lassi, it contains no added sugar but rather an ingredient, cumin seeds, that aids in digestion.

 

Prepare this by putting ½ cup curd in a bowl and whisking it until smooth, then pour in 1 to 1.5 cups of chilled water and blend or churn thoroughly until frothy. Thereafter, add ¼ teaspoon cumin seed powder and a generous pinch of salt; you can garnish it with mint leaves for taste.

 

Rice water (Mand)

 

The simple drink obtained after filtering the rice from the water provides sodium, carbohydrates and minerals to the body. All these essential elements help in recovering from dehydration and are usually used for diarrhoea patients to stop water loss and provide instant energy.

 

Take one cup of rice and pour it into a bowl consisting of 3 cups of water. After a while, strain the rice from the water and add a pinch of salt. Now you can drink it at room temperature, and because it is naturally gluten-free and bland, it is highly tolerated by toddlers and elderly individuals suffering from nausea.

 

Raw mango sharbat (Aam panna)

 

Indian traditional staples used to prevent heatstroke by keeping the body cool from inside and providing necessary minerals like sodium that the body loses in dehydration. Furthermore, the properties in raw mango and roasted cumin seed aid in digestion. To sweeten the drink, it consists of jaggery instead of sugar, which prevents the blood sugar crash and allows a steady, gradual release of energy to fight mid-afternoon fatigue.

 

Boil the raw mango, mash the pulp, and mix with water, sugar, roasted cumin, black salt, and mint. Serve chilled. A natural body-cooling electrolyte drink.

 

When Home Remedies Are Not Enough

 

Home remedies are effective for mild dehydration, but severe cases need urgent medical care. If you experience confusion, rapid heartbeat, fainting, or no urine for 8+ hours, don’t wait—seek professional help immediately. These symptoms indicate critical fluid loss that oral solutions can’t fix. In such emergencies, IV fluids are essential to restore balance quickly and safely. Always prioritise your health: know when to hydrate at home and when to head to the hospital.