ICMR’s latest dietary rules has explained what is the right fluid intake and what can be healthy drinks to keep yourself hydrated all season long.

Not Just Water, ICMR's New Guidelines Consider THIS Drink as an Alternative to Stay Hydrated
Not Just Water, ICMR’s New Guidelines Consider THIS Drink as an Alternative to Stay Hydrated

Water makes up 70 per cent of human body weight. It is one of the most essential things to consume in a day. Especially when the sun is shining bright right above our heads. amid rising heat, keeping the body hydrated is essential to flush out the toxins and avoid dehydration. The Indian Council of Medical Research (ICMR) recently published its 17-chapter dietary guidelines that enlist several dos and don’ts of what one should consume, how much and what one should not.

The body loses water and other vital fluids via sweat, urine etc, Therefore, this must be compensated. So, how many glasses of water should you drink daily? According to the latest guidelines, a normal healthy person needs to drink about eight glasses (approx. 2 l) of water including beverages per day.” the requirement may increase during hot weather as a considerable amount of water is lost through sweat.

ICMR Recommends THIS Healthy Drink

The new guidelines suggest that tender coconut water is a good hydrating beverage that contains several minerals and provides 15 Kcal/100ml. However, in patients prone to hyperkalemia (in kidney and heart diseases), tender coconut should be avoided.

5 Health Benefits of Tender Coconut Water

  1. Hydration: Tender coconut water is an excellent natural hydrator. It contains electrolytes like potassium, sodium, magnesium, and calcium, which help replenish fluids and restore hydration in the body. It is a refreshing and isotonic drink that can be particularly beneficial after physical activity or during hot weather.
  2. Nutrient-Rich: Tender coconut water is packed with essential nutrients. It is a good source of vitamins such as vitamin C, vitamin B-complex, and minerals like manganese, zinc, and selenium. These nutrients support various bodily functions, including immune system function, metabolism, and energy production.
  3. Antioxidant Properties: Tender coconut water contains antioxidants, such as vitamin C and other compounds like cytokinins. These antioxidants help neutralize harmful free radicals in the body, protecting cells from oxidative stress and reducing the risk of chronic diseases.
  4. Digestive Health: Tender coconut water has natural diuretic properties and contains dietary fibre. It can help promote healthy digestion and prevent constipation. The presence of bioactive enzymes in coconut water, such as amylase, protease, and lipase, may also aid in the digestion and absorption of nutrients.
  5. Cardiovascular Health: Regular consumption of tender coconut water may have positive effects on cardiovascular health. It is low in fat and cholesterol and contains potassium, which helps regulate blood pressure levels. Potassium, along with other minerals present in coconut water, supports heart health by maintaining proper heart rhythm and reducing the risk of hypertension.

It’s important to note that while tender coconut water offers numerous benefits, it should not be seen as a replacement for a well-balanced diet and a healthy lifestyle. Additionally, individuals with specific health conditions or dietary restrictions should consult their healthcare provider before making significant changes to their diet.


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