Superfood For Heatwave: Here Is a Perfect Recipe to Keep Your Body Hydrated In Scorching Heat

Rice water or Torani is a summer elixir known for its ability to prevent heatstroke and heat exhaustion.

26th May 2024

By Sukhmani Kooner 

A scorching heat wave has swept through numerous regions of the country, raising concerns about the risk of heat-related ailments such as heat stroke and dehydration. Delhi and other parts of North India are expected to endure exceptionally high temperatures in the coming days.

On 20th May, Delhi recorded a maximum temperature of 47.4 degrees Celsius, which decreased to 42.4 degrees Celsius due to easterly winds from the Bay of Bengal. Maintaining proper nutrition becomes crucial in combating the heat. Fortunately, there are plenty of cooling foods available that can naturally lower the body’s temperature.

Rice water or Torani is a summer elixir known for its ability to prevent heatstroke and heat exhaustion. Rich in essential B vitamins, electrolytes, amino acids and easily digestible carbohydrates, this remarkable beverage can combat summer fatigue and replenish lost nutrients. Since it’s prepared by fermenting rice overnight, the probiotics present in it can enhance gut health and bolster overall immunity in hot weather conditions.

Benefits of Rice Water or Torani

Hydration:

Rice water or Torani serves as an effective way to replenish fluids and nourish the body. During periods of intense heat, the body loses fluids rapidly through sweating. Rice water aids in restoring these lost fluids, thus sustaining hydration levels. It contains vital electrolytes like potassium and magnesium, essential for maintaining the body’s fluid balance.

Rich in Nutrients:

Rice water boasts a wealth of vitamins and minerals, constituting a valuable source of B vitamins such as B1, B2, B3 and B6, along with minerals like magnesium and phosphorus. These nutrients play pivotal roles in supporting overall health and facilitating energy production. Fermentation of rice water enhances the availability of essential nutrients such as calcium and magnesium, while also elevating its iron content. Additionally, it contains amino acids crucial for tissue repair and growth.

Energy Boost:

Rice water is abundant in easily digestible carbohydrates, offering a swift energy surge. This attribute proves particularly beneficial in hot weather conditions when the body requires additional energy to regulate temperature.

Digestive Health:

Rice water possesses stomach-soothing properties and acts as a mild tonic for the digestive system. It aids in alleviating issues like indigestion and diarrhoea, which may worsen during periods of heat. With its probiotic properties, fermented rice water fosters the growth of beneficial gut bacteria, notably from the Lactobacillus group, thereby enhancing gut health and digestion.

Skin Health:

Rice water or Torani is beneficial for skin hydration. Consumption of rice water aids in maintaining skin moisture levels internally, counteracting dryness and dullness induced by excessive heat. Furthermore, topical application of rice water can alleviate sunburns and irritated skin, offering relief from heat-related skin conditions.

Here are two methods to prepare rice water or Torani using basic kitchen ingredients:

Boiling Method:

Ingredients:

1 cup of rice (white or brown)

4 cups of water

Instructions:

Rinse the rice thoroughly under running water to remove impurities and excess starch.

In a large pot, combine the rinsed rice with 4 cups of water and bring to a boil.

Reduce the heat and let it simmer for 15-20 minutes until the rice is cooked.

Strain the cooked rice using a fine-mesh sieve or cheesecloth to collect the liquid, which is your rice water.

Allow the rice water to cool to room temperature before serving. Optionally, add a pinch of salt or honey for taste.

Soaking Method:

Ingredients:

1 cup of rice (white or brown)

2 cups of water

Instructions:

Rinse the rice thoroughly under running water.

Place the rinsed rice in a bowl and add 2 cups of water. Let it soak for 30 minutes to 2 hours.

After soaking, strain the rice to collect the liquid, which is your rice water.

Cool the rice water to room temperature before serving. Optionally, add flavourings like mint leaves or lemon juice.

Additional Tips:

Enhance the flavour of rice water with ingredients like mint leaves, lemon juice or cumin powder.

Adjust sweetness by adding honey or natural sweeteners like stevia.

Store rice water covered in the refrigerator for up to two days to maintain freshness.

Rice water, also known as Torani, is a versatile and advantageous beverage, particularly valuable during heatwaves. It provides hydration, vital nutrients and rapid energy replenishment, making it a superb option for maintaining coolness and well-being during hot weather.