As the weather starts to get warmer, you might want to try new summer drinks to keep you cool. It’s important to stay hydrated when the weather gets warmer, as you might feel the effects of dehydration such as feeling dizzy and tired, while also experiencing dry lips, throat and eyes. To keep yourself from getting dehydrated, it’s important to make sure you sip a drink periodically rather than drinking it all at once, as you can become dehydrated even before the signs start to appear.
Below are some beverage ideas to help make selecting your next healthy drink easier!
Choose water more often when outdoors for a long period of time and after meals. Some ideas to help make water more interesting include:
- Choosing sparkling water ( to add that nice fizz!) and adding in a splash of 100% fruit juice for some added sweetness.
- Infusing your own water by putting slices of fruit in such as cucumbers, orange, lemon, or lime or adding fresh herbs such as mint. Try combinations such as lemon + thyme for a herbal fruit blend.
Try this Minty Melonade recipe or this Ginger Pineapple Spritzer for a sweet but fizzy drink!
Homemade Iced tea
Try making your own iced tea at home to avoid store bought iced tea that is high in sugar. Teas are not dehydrating, and can help meet the recommended 2-3 L fluid intake for the day . You can always choose decaffeinated options to limit the amount of caffeine consumed.
Here is a list of 4 healthy iced tea drink ideas, that contain no added sugar!
Smoothies are a great way to beat the heat, while at the same time getting important nutrients and antioxidants. Instead of just adding fruits/frozen fruits, try also adding:
- Leafy greens such as spinach and kale (which are more mild), or greens such as arugula, chard etc. Spinach is a great source of folate and vitamin C while kale is high in vitamin K. Adding greens is a great way to add extra fiber and bulk to your smoothies.
- Healthy fats, which can come from nuts and seeds, or nut/ seed butters. Try to add unsalted nuts/seeds and nut butters made from 1-2 ingredients.
- Plant-based or regular milk, or yogurt to add extra protein and calcium.
Try different combinations, while following a skeleton of: 1 cup fruit, 1 cup greens, 1 cup milk/ alternative, ¼ cup nut/seeds or nut/seed butters and some ice!
As the weather gets hotter and you start to spend more time outdoors, it’s important to stay hydrated no matter the setting. Try providing or choosing some of these healthier options for your next outdoor gathering or for your own summer treat!