Everyday wellness15 min
Beat the loo: aam panna, sattu sharbat and other summer coolers
North Indian summers bring the scorching loo winds and a real risk of heat exhaustion and heatstroke. Traditional coolers like aam panna, sattu sharbat, buttermilk and coconut water, together with sensible habits, help the body stay hydrated and cool.
The Ayurvedic view
Summer (grishma ritu) is the season when the sun draws moisture and strength from the body, according to Ayurveda. The classical advice for this season is sweet, cool, liquid, light foods, rest in the afternoon heat, and avoiding excess spicy, salty and sour food and heavy exercise in the sun. Aam panna made from raw mango and sattu from roasted chana are time-tested regional answers to the heat.
Ingredients
- Aam panna: 1 raw mango, jaggery or sugar, roasted jeera powder, black salt, mint
- Sattu sharbat: 2 tablespoons sattu, 1 glass cool water, lemon juice, roasted jeera, black salt, chopped onion or mint (optional)
How to prepare
- Aam panna: boil or roast the raw mango until soft, scoop out the pulp, blend with water, a little jaggery, jeera, black salt and mint. Dilute 3–4 tablespoons of this concentrate in a glass of water.
- Sattu sharbat: whisk sattu into water until smooth, then add lemon, jeera and salt.
How to use
- Drink one glass of either cooler before stepping out in the afternoon, and sip water, buttermilk or coconut water through the day.
- Stay indoors between noon and 4 pm when possible.
Helpful habits
- Wear loose, light-coloured cotton and cover your head outdoors.
- Eat seasonal cooling foods: watermelon, cucumber, muskmelon, curd rice, lauki.
- Check on elderly neighbours, small children and outdoor workers during heatwaves.
Precautions
- People with diabetes should make these drinks without sugar or jaggery; those on low-salt diets should limit black salt.
- Heatstroke is an emergency: high body temperature, confusion, fainting, hot dry skin, or stopping sweating — move the person to shade, cool with water, and get medical help immediately.
- Infants, the elderly and people with heart or kidney disease need extra care; ask your doctor about fluid needs.
