Summer coolers

If you are out for meetings in summer, you will most likely be alternating between chilled air-conditioned offices and scorching outdoor heat, which can lead to dehydration.

One of the best ways to beat dehydration is, of course, to drink sufficient water—a glass every hour. Remember, thirst is not the first but the last stage of dehydration. So if you are among those who wait to feel thirsty, reach out for that bottle of water now.

Another way to check dehydration is to eat foods that regulate the body’s hydration levels. This can be ensured by including potassium in the diet, a mineral found mainly in fruits.

Here are some of my favourite recipes for salads and drinks that can help you stay cool and hydrated in summer. All of these have ingredients that are rich in potassium. Do chill, clean and deseed the fruits and nuts.

Citrus, black grape and almond and cheese salad

In a bowl, combine peeled and cleaned segments of half a cup each of orange, sweet lime, pomelo and/or grapefruit, with black grape halves. Cover the bowl and chill the fruits for about an hour. Add 10-15 lightly roasted almonds and 50g chopped, low-fat feta or paneer (cottage cheese). Squeeze half a lemon, sprinkle sea salt or black salt and add a dash of honey. Toss all the ingredients thoroughly. Garnish with basil or mint leaves, if desired. This citrus salad is high in vitamin C, omega fats, fibre and protein. Citrus fruit is a good source of dietary potassium. A medium-sized orange has approximately 200mg potassium.

Whey protein and coconut water cooler

Blend half a scoop of chocolate or mocha-flavoured protein shake powder with coconut water in a blender. Make this into a more filling meal by adding a scoop of roasted oats (soaked for some time) and blend. This drink is a balanced meal, packed with protein, electrolytes (from the coconut water), fibre and omega fats. Coconut water is an excellent source of potassium—100ml contains 250mg of potassium.

Pomegranate, pineapple and pumpkin seed salad

In a bowl that is placed on ice, add half a cup of pomegranate and half a cup of chopped pineapple. Add one tablespoon of roasted pumpkin seeds and mix all the ingredients. Add two tablespoons of fresh orange or lychee juice and salt and pepper (to taste); toss the ingredients and chill for 30-45 minutes. You can also add 50g of low-fat feta or a cheese cube for protein. Garnish with mint leaves. Half a pomegranate has 330mg of potassium. Pineapple has anti-inflammatory properties.

Flaxseed yogurt cooler

In a tall glass, set low-fat yogurt with a tablespoon of ground, frozen flaxseed. Chill, and layer this with kiwi. Add a tablespoon or two of chilled dried cranberries or blueberries. Top it up with low-fat chocolate granola for added crunch. About 100g of yogurt has 141mg of potassium, while 100g of any fruit will provide an average of 250-300mg of potassium. Yogurt is also a good source of protein and is easy to digest. Flaxseeds provide the omega healthy fats.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.