Introduction
Hot summer days can make kids feel low on energy, tired, or cranky. With rising temperatures, their bodies lose fluids faster, so hydration is as important as meals. While plain water is always a must, healthy summer drinks made with natural ingredients can add nutrition, refresh the body, and improve overall well-being.
The right summer drinks not only quench thirst but also provide vitamins, minerals, and energy without artificial flavors or excess sugar. Drinks made from ingredients like fresh fruits, curd, coconut water, mint and seeds can support digestion, build immunity and keep your child active throughout the day. Whether sipped after playtime, added to lunch or served in the evening, a glass of the right drink can make a big difference.
Introducing your child to simple homemade drinks can help them develop better hydration habits and reduce their intake of packaged or sugary drinks. From fruit coolers to traditional Indian drinks, there are many ways to make liquid nutrition a part of your child’s daily routine. These summer drinks don’t just beat the heat — they fuel growing bodies.
Top 7 Healthy Drinks To Give Your Child For Summer
Aam Panna (Raw Mango Drink)
Made with raw mango, mint, cumin and jaggery, according to data found in the Department of Science, Technology and Environment - Puducherry, aam panna prevents heat stroke and replenishes lost salts. It’s rich in vitamin C and supports digestion, especially after outdoor play. Natural sweetness and refreshing taste makes it a favorite for kids. Serve chilled, especially during mid-day or after school or sports.
Buttermilk (Chaas or Neer Mor)
As reported in a study published in Membranes (Basel) 2023, buttermilk made from curd, water and mild spices like cumin and curry leaves supports digestion and prevents dehydration. It’s light, easy to prepare and perfect for hot afternoons. For kids who are lactose intolerant, try using almond or soy yogurt to make a similar version. A small glass with lunch or after playtime keeps your child’s gut happy and body refreshed.
Tender Coconut Water
Research published in the Coconut Development Board indicated that tender coconut water is a natural source of electrolytes like potassium and magnesium. It prevents dehydration, keeps energy levels stable and is very soothing on hot days. It’s also easy on the stomach making it a great choice for toddlers and older kids. Serve plain or mix with a few drops of lemon for added zing.
Sattu Sharbat
Sattu (roasted gram flour) mixed with water, lemon, cumin and a pinch of black salt creates a protein rich drink perfect for summer. A study released by J Food Sci Technol. 2021 highlights that it supports digestion, prevents fatigue and keeps hunger away for longer. It’s perfect for mid-morning or after school hydration. Slightly nutty flavour is often liked and works well as a plant based protein option too.
Lemon Shikanji
Lemon juice, water, black salt, cumin powder and sometimes a little jaggery, shikanji balances body salts and supports digestion. It’s a summer quick fix and keeps kids hydrated after play or travel. Can be customised with mint or sabja seeds for flavour and fun.
Fruit Smoothie (Banana, Papaya, or Mango-Based)
Fruit smoothies made with banana, papaya or mango blended with curd or almond milk gives fibre, vitamins and healthy carbs. According to the National Institute of Nutrition, India, these drinks help in energy and digestion. Add a pinch of cardamom or soaked seeds for extra nutrition. Smoothies are perfect for breakfast or as a filling evening snack.
Mint and Tulsi Cooler
Blend fresh mint, tulsi leaves, lemon juice, and jaggery in chilled water for a herbal summer drink. A study in J Ayurveda Integr Med 2014 shows that it aids digestion, refreshes the body, and soothes the stomach. This natural cooler is rich in antioxidants and supports immunity during weather changes. Kids love its taste and you can adjust the sweetness to their taste.
Conclusion
Summer drinks can do more than just quench thirst — they can refresh, energise and nourish your child when chosen wisely. From traditional favourites like aam panna and chaas to smoothie blends and sabja drinks, these homemade options help in hydration, digestion and makes nutrition a natural part of your child’s summer day.
Tarishi Shrivastava is a young writer who has covered a range of topics on children's health, including nutrition, fitness, sleep, and parent-child bonding. With a keen interest in simplifying wellness for parents, she brings a practical and engaging approach to her writing. Beyond work, she enjoys exploring new ideas, staying curious, and creating meaningful content.
The views expressed are that of the expert alone.
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