What is the “3 Drinks Theory” and Why It's a Game-Changer for Staying Hydrated This Summer? Experts Explain

With summer heat rising across the country, staying hydrated becomes more than just a health tip—it’s a necessity. As our bodies lose water rapidly through sweat, dehydration can set in quickly, impacting energy, digestion, and even kidney function.

To combat this, experts recommend following the “3 Drinks Theory”—a simple yet effective way to maintain hydration while also boosting nutrition and detoxifying the body.

What is the 3 Drinks Theory?

According to nutritionist Namami Agarwal, water makes up about 50–70% of our body weight, and every cell in the body depends on it to function properly. The Three Drinks Theory promotes a structured approach to hydration through three key types of drinks each day:

1. Water – The Foundation of Hydration

The first and most crucial step is to drink 2–3 liters of water daily. Plain water is calorie-free, supports weight loss, and keeps your system running smoothly.

Tip: If you don’t like plain water, infuse it with natural flavors like:

• Fennel seeds
• Celery
• Lemon
• Mint
• Basil
• Chia seeds

This adds subtle flavor and some extra health benefits without added sugar.

2. Juice – The Nutrient Booster

The second drink type includes fresh fruit and vegetable juices. These help replenish lost nutrients and provide natural hydration along with essential vitamins and antioxidants.

Recommended juices/fruits for summer:

• Pineapple, sweet lime, papaya, mango
• Beetroot, tomato, cucumber, apple, radish
• Watermelon, muskmelon, grapes, blueberries

Eating raw versions of these fruits and vegetables is also highly beneficial.

3. Your Choice – But Make It Smart

The third category is for hydrating drinks of your choice, but there’s a catch: Avoid tea, coffee, or energy drinks, which contain caffeine—a natural diuretic that can worsen dehydration.

Better options include:

• Coconut water – rich in electrolytes
• Lassi or buttermilk – helps digestion and cools the body
• Plain or flavored milk – provides hydration along with protein and calcium

If you still want tea/coffee, experts advise not to exceed two cups per day.