As the heat intensifies during the summer months, our bodies work hard to keep up the internal balance. The sweat glands are overdriven, and fluids are being lost faster than they are replaced; dehydration becomes a major health issue. It is essential to stay hydrated to prevent fatigue, dizziness, muscle cramps and heatstroke. While water always remains the best source of hydration, traditional drinks like buttermilk or chass have long been valued in every Indian household as natural cooling agents to beat the heat.
(To Beat Heat And Stay Cool, Shop From Our Spectrum Of Summer Essentials, Right Here!)
Buttermilk is known for its cooling qualities and digestive benefits; it not only replenishes fluids lost through increased perspiration but also optimises gut function and delivers impressive nutrients.
Dive into this article to know more about how buttermilk helps in summer hydration, its nutritional content, benefits, varieties and side effects.
Also Read: Top 7 Foods To Reduce Summer Fatigue And Boost Energy Naturally
What Is Buttermilk?
Buttermilk is a fermented dairy drink traditionally made by churning yogurt or curd with water. It is lighter than milk and has a mildly tangy taste due to the presence of beneficial bacteria formed during fermentation. This humble drink is light on the tummy and readily absorbed by the body. The natural cooling trait of buttermilk makes it perfect for a hot climate. It not only quenches thirst but also uplifts gut health and overall well-being.
Buttermilk is commonly known as chaas or neer mor and is often seasoned with spices such as cumin, curry leaves, ginger, shallots, coriander leaves, or mint to enhance flavour and digestion.
Nutritional Value Of Buttermilk
Buttermilk is a low- fat and low-calorie drink, while it is bestowed with several essential nutrients. One glass of buttermilk may contain:
Protein
Potassium
Vitamin B12
Riboflavin
Phosphorus
Probiotics
Water and electrolytes
Its high-water content makes it an ideal summer beverage for hydration.
How Buttermilk Helps In Summer Hydration
Replenishes Lost Fluids
During the intense summer season, the body loses fluids and electrolytes like sodium and potassium through sweat. Buttermilk helps restore hydration and the body’s electrolyte balance, as it contains a high percentage of water along with electrolytes such as potassium and sodium. In addition, when flavoured with a pinch of rock salt or jeera powder, it helps ease muscle cramps and supports nerve function.
Natural Coolant
Buttermilk is a great coolant; it helps bring down the body’s core temperature, controlling thermoregulation after exposure to the harsh sun. This reduction in internal temperature is key to averting heat-related exhaustion and heat stroke.
Prevents Dehydration-Related Fatigue
The right combination of fluids, nutrients, and probiotics in buttermilk can help the body stay refreshed and active during hot days. As it is low in calories, buttermilk can be a perfect drink for diabetics and all healthy adults.
Gut-Friendly Drink
The summer season mostly brings digestive discomfort. The richness of probiotics in buttermilk supports healthy gut bacteria, averting acidity and bloating. A healthy gut ensures that the fluids consumed are absorbed more readily by the intestinal lining.
Also Read: What To Eat In Summer? 5 Foods to Add and Avoid To Keep The Body Cool
Improves Digestion
The goodness of probiotics in buttermilk promotes healthy gut bacteria, which may support digestion and ease common digestive issues such as bloating, acidity, and constipation.
Manages Weight
Low in fat and calories, buttermilk serves as a healthier alternative to sugar-loaded soft drinks and high-calorie beverages.
Different Varieties Of Buttermilk
Traditional Indian Chaas
Made with curd, water, salt, jeera powder, and coriander leaves. This is one of the most popular summer drinks in India.
Spiced Buttermilk
Spiced buttermilk is made by blending ginger, mint, black pepper, green chilli, or curry leaves for extra flavour and digestive support.
Sweet Buttermilk
Prepared with sugar or jaggery instead of salt and spices for a mildly sweet taste.
Neer Mor
A South Indian version of buttermilk made with curry leaves, ginger, mustard seeds, and green chilli.
Best Time To Drink Buttermilk
Post-meals help aid the digestive process.
During the afternoon time to keep the body cool and hydrated.
After spending time outdoors in hot weather.
Post-workout for replenishing electrolytes.
Side Effects Of Buttermilk
Although buttermilk is generally safe for most healthy people, excessive consumption may cause certain issues.
People who are lactose intolerant may experience bloating, gas, diarrhoea, or stomach discomfort after consuming buttermilk.
Store-bought or heavily salted buttermilk may not be suitable for people with high blood pressure or kidney problems.
Some individuals believe excessive intake of chilled buttermilk may worsen cold symptoms or throat irritation.
People with milk allergies should avoid buttermilk completely.
Tips To Make Healthy Buttermilk At Home
Use fresh curd and clean drinking water.
Add natural herbs and spices instead of packaged flavourings.
Avoid excessive salt.
Consume fresh and avoid storing for too long.
Serve chilled, but not ice-cold.
Conclusion
Buttermilk is a refreshing and nutritious summer beverage that helps keep the body hydrated, cool, and energised. Rich in probiotics, calcium, and electrolytes, it supports digestion, gut health, and overall wellness during hot weather. Whether enjoyed as traditional chaas, spiced buttermilk, or neer mor, this simple drink can be a healthy addition to your summer diet when consumed in moderation.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5889929/
Exploring how a traditional diluted yoghurt drink may mitigate heat strain during medium-intensity intermittent work: a multidisciplinary study of occupational heat strain
Karin LUNDGREN-KOWNACKI 1,*, Mats DAHL 2, Chuansi GAO 1, Kristina JAKOBSSON 3,4, Caroline LINNINGE 5, Danping SONG 5, Kalev KUKLANE 1
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/buttermilk
Previous
