Hydration advice: basil seed drinks recommended, sugary and alcoholic drinks discouraged

Dietitians suggest adding basil (sabja) seeds to cold water for a summer refresher. The seeds swell into a gel, providing soluble fiber, calcium, magnesium, iron and antioxidants, which can extend feelings of fullness and support hydration. A typical recipe mixes one tablespoon of soaked seeds with 300 ml cold water, lemon or lime juice, optional honey, mint leaves and ice.

Conversely, several beverages can increase dehydration in hot weather. Carbonated soft drinks often contain caffeine, sugar and sodium; alcoholic drinks such as beer, wine or spirits further promote fluid loss, especially when mixed with soda or fruit juice. Energy drinks and high‑caffeine coffee can also dehydrate. Sweet fruit smoothies may contain excessive sugar, reducing their cooling effect. Replacing these with plain or sparkling water, unsweetened teas, electrolyte‑enhanced water, coconut water or plant‑based milks helps maintain proper hydration.

The advice appears in health‑focused articles from the Czech Republic and Slovenia, aiming to guide consumers toward drinks that support fluid balance during high temperatures.