Staying Hydrated This Summer | ICMR's Advice on Sugarcane Juice and Other Beverages

Staying Hydrated This Summer | ICMR's Advice on Sugarcane Juice and Other Beverages

Introduction:

As the summer heat in India intensifies, many people reach for refreshing drinks like sugarcane juice, fruit juices, and chilled coffees. 

However, the Indian Council of Medical Research (ICMR) has issued an advisory cautioning against the excessive consumption of these beverages. 

Here's a closer look at their recommendations and why they matter.

The Risks of Sugarcane Juice:

Sugarcane juice is a popular drink in India, especially during the summer months. However, ICMR advises minimizing its consumption due to its high sugar content. 

Shubha Ramesh L, chief dietician at DHEE Hospitals, notes that while sugarcane juice is rich in natural sugars, it can pose several health risks, especially in hot weather.

Dehydration: High sugar intake can increase water loss as the body needs more water to metabolize the sugar. This is especially problematic during the summer when the body already loses significant water through sweat.

Blood Sugar Spikes: The rapid absorption of sugars from sugarcane juice can cause spikes in blood glucose levels, raising the risk of insulin resistance and type 2 diabetes.

Weight Gain: Excess calories from sugary beverages contribute to weight gain, which can further complicate health issues like diabetes and cardiovascular diseases.

Whole Fruits vs. Fruit Juices:

Kanikka Malhotra, a consultant dietician and certified diabetes educator, emphasizes the nutritional benefits of consuming whole fruits over fruit juices. 

Whole fruits contain nutritional fiber, which is eliminated during juicing. Fiber helps keep you fuller for longer, aids digestion, and regulates blood sugar levels.

Malhotra explains that fruit flesh and peel contain vital vitamins, minerals, and antioxidants that might be lost or reduced when juicing. 

Chewing whole fruits also increases saliva production, which facilitates digestion and regulates the pace of sugar absorption.

Why Soft Drinks Are Not Ideal for Hydration:

Soft drinks, whether carbonated or non-carbonated, are not suitable substitutes for water. Shubha Ramesh L points out that soft drinks often contain high amounts of added sugars, leading to increased calorie intake and potential weight gain. 

Additionally, many soft drinks contain artificial flavors, colors, and preservatives, which can have adverse health effects over time.

The caffeine and acidic content in soft drinks can also have a diuretic effect, leading to dehydration. This is particularly dangerous in hot climates like India, where maintaining hydration is crucial.

Managing Caffeine Intake from Tea and Coffee:

Kanikka Malhotra offers several strategies for managing caffeine intake from tea and coffee. She suggests being mindful of how much coffee and tea you consume daily and spreading your caffeine intake throughout the morning and early afternoon. 

Choosing herbal alternatives such as cinnamon, turmeric, chamomile, jasmine, or hibiscus tea later in the day can help reduce caffeine consumption. If you experience jitters, anxiety, or sleep issues, it's a sign to cut back.

Staying Hydrated During Heatwaves:

To stay healthy and hydrated during India's heatwaves, Shubha Ramesh L recommends the following:

Water Intake: Aim to drink at least 8-10 glasses of water daily, adjusting based on activity level and heat exposure.

Electrolyte Solutions: Use homemade or commercially available electrolyte solutions to replenish lost salts and minerals.

Hydrating Foods: Incorporate water-rich fruits and vegetables like watermelon, cucumber, and oranges into your diet to boost hydration.

Avoid Alcohol and Sugary Beverages:

These can increase the risk of dehydration and should be consumed in moderation or avoided altogether.

Conclusion:

Staying hydrated is crucial, especially during the scorching summer months in India. While beverages like sugarcane juice and soft drinks might seem refreshing, they come with health risks that shouldn't be ignored. Instead, opt for healthier alternatives such as water, buttermilk, lemon water, whole fruit juices (without added sugar), and coconut water. By following these guidelines, you can beat the heat and maintain a balanced and nutritious diet.

Content Image Source Courtesy:

https://indianexpress.com