When the heat during the summer season peaks, the body does not just require cold drinks, but it needs hydration as well, which actually stays with you for a long time. Barley water, or jau ka pani, is one of those simple, time-tested drinks that fulfil this need. Barley water is basically prepared by simmering barley grains in water until the liquid turns a bit cloudy, then cooled down and lightly flavoured.
Barley is rich in soluble fibre such as beta-glucan, along with essential minerals such as magnesium and potassium. According to research, it is known to have improved hydration balance, digestion, and heart health.
In summer, when the body loses fluids and salts too soon, barley water works perfectly; it hydrates without being too heavy, supports digestion, and feels easy to sip throughout the day.
Benefits Of Barley Water In Summer
Steady Hydration Support
It keeps the body maintaining fluids a bit longer than just plain water due to its soluble fibre content, making hydration feel more maintained during hot days.
Gentle On Digestion
Barley water supports smoother digestion, particularly when heat takes a toll on appetite and the functioning of the gut.
Helps Manage Blood Sugar Levels
The low glycaemic index of barley helps in sudden sugar spikes, keeping energy levels steadier throughout the day.
Natural Cooling Effect
Traditionally, barley water is known to help regulate body temperature, making it helpful during heatwaves without shaking the system like iced drinks.
How To Have Barley Water In Summer Season
Listed below are ways in which you can have barley water during the summer season for maximum benefits:
Mid-Morning Lemon Barley Water
One of the easiest and most effective ways to have barley water is mid-morning, when dehydration begins to set in. Add fresh lemon juice and a pinch of salt to the cooled barley water, and you are good to go. This blend helps in replenishing electrolytes naturally, while keeping the drink feeling light and refreshing. The citrus gives it brightness without the need to add sugar, making it perfect for everyday use. It is particularly useful if you are stepping out in the heat or have a long commute, as it hydrates without making you feel too full.
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Post-Lunch Digestive Drink
After meals, particularly in the summer season, digestion can feel slow or a bit uneasy. A small glass of barley water aromatised with a few mint leaves works well. The fibre content helps in gentle digestion, whereas the mint adds a cooling layer to the drink. This drink does not act like a heavy digestive drink, but it simply helps the system feel much lighter. Sip it slowly rather than drinking it all at once. It’s a slight shift, but it can make a prominent difference in how you feel throughout the afternoon.
Afternoon Replacement For Sugary Drinks
Instead of going for packaged juices or fizzy drinks when you feel the afternoon slump, barley water can be a more balanced option. Keep it simple or add a hint of roasted cumin and black salt for a flavour boost. This will help in maintaining steady energy without the spike-and-crash result of sugar-heavy drinks. It also keeps you hydrated without adding any unnecessary calories.
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Lightly Chilled Evening Cooler
In the evening, when the heat remains, but you want to have something cooling, barley water can work best when lightly chilled, not ice-cold. Add a few drops of lemon or even a small amount of jaggery to this if you like a bit sweeter version. This will keep the drink refreshing without overwhelming the system.
Pre-Outdoor Or Travel Drink
Before heading out into the sun, a glass of barley water can serve as a preventive hydration step. Because it has fibre and minerals, it helps the body retain fluids better. You can keep it plain or a bit salted. This is particularly helpful on days when you know you will be exposed to heat for a long time.
How To Make Barley Water
You can make barley water by following this simple recipe:
Ingredients
2 tablespoons barley grains (jau)
3 cups water
1–2 teaspoons lemon juice (optional)
A pinch of salt (optional)
1–2 teaspoons honey or jaggery (optional)
Step 1
Wash the barley grains thoroughly under running water once or twice to remove the dust.
Step 2
In a pan, add barley and water and let it boil, then simmer on a low flame for about 20 to 25 minutes until the water turns a bit cloudy.
Step 3
Turn off the flame and let it cool down a bit. Strain the liquid in a jug, keeping the barley water separated from the grains.
Step 4
Mix in the lemon juice, a pinch of salt, or a little honey/jaggery, as per whether you prefer a savoury or a bit sweet version.
Step 5
Let it cool down thoroughly or chill lightly. Serve at room temperature or just cold for best results.