Hydration plays a vital role in monsoon health. Increased humidity and occasional heavy rains can lead to fluid loss through sweat and decreased thirst sensation. This makes it easy to become dehydrated without realising it. Low-sugar beverage options such as infused water, herbal teas, and electrolyte drinks offer a balanced approach to hydration, unlike sugary sodas or caffeinated beverages that can further dehydrate your body.

According to experts, staying properly hydrated during the monsoon season supports your immune system and helps regulate body temperature. Low-sugar drinks also help prevent unnecessary calorie intake, unlike sugar-laden drinks that can lead to weight gain and exacerbate dehydration symptoms. “We often think of hydration as a summer thing, but staying hydrated during the monsoon season is just as important,” says Gayatri Chona, nutritionist, wellness coach, and the founder of Phab, a healthy snacking company. “Not being properly hydrated can leave you feeling tired, run down, and more susceptible to getting sick,” she adds.

Here are five low-sugar monsoon beverages, suggested by Chona, that will keep you hydrated and healthy during the rainy season:

Spiced cinnamon hot chocolate: Enjoy a warm, cosy treat with spiced cinnamon hot chocolate, like a hug in a mug. Cinnamon adds subtle warmth and complements chocolate while offering benefits like fighting infections (due to its antimicrobial properties), reducing inflammation (antioxidant effects), and aiding digestion. This comforting beverage is perfect for the weather.

Coconut water: Stay hydrated with nature's best drink, coconut water. Packed with electrolytes (potassium, sodium, magnesium), vitamins (vitamin C, B vitamins), and minerals (calcium, phosphorus), it replenishes fluids and keeps energy levels high. Opt for fresh tender coconut water over packaged versions for maximum benefits, ideal for on-the-go hydration.

Protein milkshake: A protein shake provides essential nutrients to stay active and support muscle recovery, especially during rainy season activities. Rich in protein (whey or plant-based), it also contains vitamins (B vitamins) and minerals (calcium, iron) crucial for your health. Keep your protein milkshake handy for quick sips in traffic or on the move.

Hot toddy: Warm up with a hot toddy, a comforting drink traditionally made with whiskey, lemon, and honey. It soothes cold symptoms and provides warmth on rainy nights. For a non-alcoholic option, try a virgin toddy infused with spices like cinnamon and nutmeg for digestive ease and restful sleep.

Ginger mint lemon water: Refresh with ginger mint lemon water, a blend that boosts immunity, aids digestion, and provides vitamin C to combat seasonal infections. This hydrating combination supports your immune system and keeps you refreshed throughout the monsoon season.