By Faiza M.
Tue, 05, 24

Stay cool, stay hydrated, and enjoy the season to the fullest!



Hydration is crucial, especially during the scorching summer months, when the blazing sun can quickly drain your body of fluids, leaving you feeling fatigued and lethargic. In a country like Pakistan, where temperatures can soar to extreme levels, staying hydrated becomes even more paramount to maintaining good health and well-being. By following these hydration tips and incorporating delicious ways to increase your water intake, you can keep your body properly hydrated and energized, even in the sweltering heat of summer in Pakistan. Stay cool, stay hydrated, and enjoy the season to the fullest!

Here are some tips to help you stay hydrated during the heat of the Pakistani summer:

Drink plenty of water: It may seem obvious, but many people still overlook the simplest solution to dehydration – drinking water. Aim to drink at least 8 glasses of water a day, and increase your intake if you’re spending time outdoors or engaging in physical activity.

Electrolyte replacement: Sweating in the heat causes your body to lose electrolytes like sodium and potassium, which are essential for maintaining proper hydration levels. Consider drinking electrolyte-rich beverages like coconut water or sports drinks to replenish these lost minerals.

Eat water-rich foods: Incorporate fruits and vegetables with high water content into your diet. Foods like watermelon, cucumber, oranges, and strawberries not only provide hydration but also essential vitamins and minerals that support overall health.


Avoid excessive caffeine: Beverages like coffee and tea can have a diuretic effect, increasing urine production and contributing to dehydration. Limit your consumption of these drinks, especially when temperatures are high.

Set reminders: It’s easy to forget to drink water throughout the day, especially when you’re busy or distracted. Set reminders on your phone or use apps designed to track your water intake to ensure you’re staying adequately hydrated.

Stay indoors during peak heat hours: Try to avoid being outdoors during the hottest part of the day, typically between 11 am and 3 pm. If you must be outside, seek shade whenever possible and wear lightweight, breathable clothing to minimise sweating.

Listen to your body: Pay attention to signs of dehydration, such as thirst, dry mouth, dark urine, fatigue, and dizziness. If you experience any of these symptoms, take immediate steps to rehydrate and seek shade or cooler indoor environments.

Delicious ways to increase your water intake:

Lemon Mint Cooler: This refreshing drink is a Pakistani classic, perfect for quenching your thirst on a hot summer day. Simply mix freshly squeezed lemon juice with chopped mint leaves, a pinch of black salt, sugar to taste, and cold water. Serve over ice for an invigorating drink that’s bursting with flavour.

Tamarind Sharbat: Tamarind sharbat is a popular street drink in Pakistan, known for its sweet and tangy flavour. To make it at home, soak tamarind pulp in water for a few hours, then strain to remove the seeds and fibres. Add sugar, black salt, and a dash of cumin powder to the tamarind water, stirring until the sugar dissolves. Serve chilled with ice for a thirst-quenching treat.

Cucumber Raita: Raita is a yoghurt-based side dish that’s commonly served with Pakistani meals to balance out spicy flavours. Make a hydrating version by mixing grated cucumber, chopped mint leaves, a pinch of salt, and plain yogurt. Enjoy it as a refreshing accompaniment to rice, kebabs, or grilled meats.

Mango Lassi: Mango lassi is a beloved Pakistani beverage made with ripe mangoes, yogurt, milk, and a touch of sugar. Blend together chopped mangoes, yogurt, milk, and a drizzle of honey until smooth and creamy. Serve chilled in tall glasses for a fruity and hydrating drink that’s perfect for summer.

Coconut Water: Fresh coconut water is readily available in many parts of Pakistan and is a natural source of hydration. Crack open a young coconut and sip on the refreshing water inside, or purchase packaged coconut water from local markets for a convenient way to stay hydrated on the go.

Sattu Drink: Sattu is a nutritious flour made from roasted chickpeas and is popular in Pakistani cuisine. Mix sattu flour with water, a squeeze of lemon juice, a pinch of salt, and a sprinkle of roasted cumin powder for a cooling and hydrating beverage that’s packed with protein and fibre.

Infused Water: Add slices of fruits like lemon, lime, berries, or cucumber to a pitcher of water for a refreshing and flavourful twist. The natural sweetness of the fruits will enhance the taste of the water, making it more enjoyable to drink.

Homemade Smoothies: Blend together your favourite fruits with a base of water or coconut water to create delicious and hydrating smoothies. Experiment with different combinations like mango and pineapple or spinach and banana to keep things interesting.

Frozen Fruit Popsicles: Make your own fruit popsicles by blending together pureed fruit with water or coconut water and freezing them in popsicle moulds. Not only are these treats hydrating, but they’re also a fun and refreshing way to cool down on a hot day.