As summer temperatures rise, staying hydrated becomes crucial for maintaining your health and energy levels. Proper hydration helps regulate body temperature, supports digestion, and boosts overall vitality. However, drinking plain water all day can become monotonous.
Thankfully, there are plenty of refreshing and tasty ways to keep your hydration levels in check. From flavored waters to invigorating herbal teas and nutrient-packed smoothies, here are some of the best summer drinks to keep you cool and energised.
1. Flavored Waters: A Splash of Freshness
Flavored waters are a fantastic way to make hydration more enjoyable without adding extra
calories or sugar. Infusing water with fruits, vegetables, and herbs not only enhances its taste
but also adds a burst of vitamins and antioxidants. Here are a few simple and refreshing infused water recipes to try:
Ingredients:
● 1 cucumber, sliced
● A handful of fresh mint leaves
● 1 liter of water
Instructions:
1. Add cucumber slices and mint leaves to a pitcher of water.
2. Let it infuse in the refrigerator for at least 2 hours.
3. Serve chilled for a crisp, refreshing drink.
Berry Citrus Infused Water
Ingredients:
● 1 cup mixed berries (strawberries, blueberries, raspberries)
● 1 orange, sliced
● 1 lemon, sliced
● 1 liter of water
Instructions:
1. Combine berries, orange, and lemon slices in a pitcher.
2. Pour water over the fruits and let it infuse for 2 hours.
3. Enjoy a burst of fruity flavors and added hydration.
2. Herbal Teas: Iced and Invigorating
Herbal teas are a versatile hydration option that can be enjoyed hot or cold. They are naturally caffeine-free and come in a variety of flavors, making them an ideal choice for summer. Brew a batch of your favorite herbal tea and chill it for a refreshing iced tea experience. Here are two popular herbal tea recipes:
Cooling Peppermint Iced Tea
Ingredients:
● 4 peppermint tea bags
● 1 liter boiling water
● 2 tablespoons honey (optional)
● Fresh mint leaves for garnish
Instructions:
1. Steep tea bags in boiling water for 5-7 minutes.
2. Remove tea bags and stir in honey if desired.
3. Allow the tea to cool to room temperature, then refrigerate.
4. Serve over ice and garnish with fresh mint leaves.
Fruity Hibiscus Iced Tea
Ingredients:
● 4 hibiscus tea bags
● 1 liter boiling water
● 1 cup fruit juice (e.g., cranberry or apple)
● Fresh fruit slices for garnish
Instructions:
1. Steep tea bags in boiling water for 5-7 minutes.
2. Add fruit juice and stir well.
3. Let the tea cool, then refrigerate until chilled.
4. Serve over ice with slices of fresh fruit.
3. Hydrating Smoothies: Nutrient-Packed Delights
Smoothies are an excellent way to hydrate while also providing essential nutrients. Packed with
fruits, vegetables, and liquid bases, they offer a satisfying and healthful way to stay cool. Here are two energising smoothie recipes:
Tropical Green Smoothie
Ingredients:
● 1 cup spinach
● 1/2 cup pineapple chunks
● 1/2 cup mango chunks
● 1 banana
● 1 cup coconut water
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy a tropical burst of hydration.
Berry Beet Smoothie
Ingredients:
● 1 small beet, peeled and cooked
● 1/2 cup strawberries
● 1/2 cup blueberries
● 1/2 cup Greek yogurt
● 1 cup almond milk
Instructions:
1. Blend beet, strawberries, blueberries, Greek yogurt, and almond milk until smooth.
2. Serve immediately for a vibrant, hydrating treat.
Staying hydrated during the summer months is essential for maintaining energy levels and
overall well-being. By incorporating flavored waters, herbal teas, and hydrating smoothies into your daily routine, you can enjoy a variety of refreshing drinks that not only quench your thirst but also provide additional health benefits. Embrace these hydration hacks to stay cool, energised, and vibrant all summer long!
Disclaimer: You may need to keep refreshing water jugs and water bottles on a daily basis to
prevent or minimize unwanted food particles.
Gauri Donald APD
Nourish to Satisfaction
2024
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