By Sukhmani Kunar
Extremely hot weather has gripped many parts of India, raising concerns about the risk of heatstroke, dehydration and other heat-related illnesses. Extremely high temperatures are expected to continue in Delhi and other parts of north India for the next few days.
On May 20, Delhi recorded a maximum temperature of 47.4°C, but this was brought down to 42.4°C due to easterly winds from the Bay of Bengal. Proper nutrition is key to surviving the heat, and fortunately, there are a number of cooling foods that can help lower your body temperature naturally.
Rice water, or Torani, is a summer remedy known for its effectiveness in preventing heat stroke and heat exhaustion. Packed with essential B vitamins, electrolytes, amino acids and easily digestible carbohydrates, this wonderful drink combats summer fatigue and replenishes lost nutrients. Made from fermenting rice overnight, the probiotics it contains boost gut health and strengthen overall immunity in hot weather conditions.
Benefits of rice bran and Torani
Hydration:
Rice water or Torani is an effective way to hydrate and nourish the body. During periods of extreme heat, the body loses fluids rapidly through sweating. Rice water helps replenish the lost fluids and maintain hydration levels. Rice water contains important electrolytes such as potassium and magnesium, which are essential for maintaining the body’s fluid balance.
High in nutrients:
Rice water is rich in vitamins and minerals and is a valuable source of B vitamins, including vitamins B1, B2, B3 and B6, as well as minerals such as magnesium and phosphorus. These nutrients play an important role in supporting overall health and promoting energy production. Fermenting rice water increases the availability of essential nutrients such as calcium and magnesium, as well as increasing the iron content. Additionally, it contains amino acids that are essential for tissue repair and growth.
Energy Boost:
Rice water is rich in easily digestible carbohydrates that provide a quick energy boost, which is especially beneficial in hot weather conditions when the body requires additional energy for thermoregulation.
Digestive Health:
Rice water has stomach-settling properties and acts as a gentle tonic for the digestive system, helping to alleviate symptoms such as indigestion and diarrhea that may be exacerbated during hot weather. Fermented rice water has probiotic properties, promoting the growth of beneficial gut bacteria, especially those of the Lactobacillus genus, which promotes gut health and digestion.
Skin Health:
Rice water or Torani is effective in hydrating the skin. Ingesting rice water helps maintain moisture levels within the skin, preventing dryness and dullness caused by excessive heat. Additionally, applying rice water topically can provide relief from sunburned or irritated skin, and can ease heat-related skin conditions.
Here are two ways to prepare rice water or tolani using basic kitchen ingredients.
Boiling method:
material:
1 cup rice (white or brown)
4 cups water
Instructions:
Rinse the rice thoroughly under running water to remove impurities and excess starch.
In a large saucepan, bring the washed rice and 4 cups water to a boil.
Reduce heat and simmer for 15 to 20 minutes until rice is cooked.
Strain the cooked rice through a fine sieve or cheesecloth to collect the liquid that will be used as rice water.
Allow the rice water to cool to room temperature before serving. Add a pinch of salt or honey to taste.
Immersion Method:
material:
1 cup rice (white or brown)
2 cups water
Instructions:
Rinse the rice thoroughly under running water.
Place the washed rice in a bowl, add 2 cups of water and leave to soak for 30 minutes to 2 hours.
After soaking the rice, strain the liquid. This is the rice water.
Allow the rice water to cool to room temperature before serving. If desired, add flavourings such as mint leaves or lemon juice.
Additional tips:
Enhance the flavor of your rice water with ingredients like mint leaves, lemon juice, and cumin powder.
Adjust sweetness by adding natural sweeteners such as honey or stevia.
To maintain freshness, store the rice water, covered, in the refrigerator for up to 2 days.
Rice water, also known as torani, is a versatile and highly-recommended drink, especially during the heatwaves. It provides hydration, vital nutrients, and a quick energy boost, making it perfect for keeping you cool and healthy during hot weather.
