We have the hydrating drink recipes you need to keep you going this summer!
When your body is hydrated, your brain, muscles, organs and systems work at their best. Water is the best source of hydration. However, plain water sometimes lacks flavor, which keeps people from drinking enough. That’s where fun and flavorful ingredients come in to add zest to your summer drinks.
Some ingredients you add to water help you stay hydrated, while others don’t. Find out which ingredients are best to add and which ingredients to avoid.
Add this to your drink
Hydrating ingredients for water include electrolytes as well as fruits and vegetables that are high in water content.
Electrolytes are minerals that your heart, muscles and nerves need to work well. They move nutrients into your cells and take waste out of them. Electrolytes also balance the amount of water that’s in your body. You can find them in both foods and drinks.
Electrolytes your body needs are:
- Calcium
- Chloride
- Magnesium
- Phosphate
- Potassium
- Sodium
Sports drinks are great sources of electrolytes. However, like other store-bought drinks, they can be high in sugar and contain a high amount of sodium. However, juices and smoothies you make with fruits and vegetables are equally delicious and keep you hydrated.
Try some of these ingredients in your own homemade electrolyte drink recipes:
- Coconut water
- Spinach, kale, avocado
- Milk, buttermilk, yogurt
- Strawberries, watermelon, oranges, bananas
Other fruits and vegetables are naturally high in water content and make great additions to your summer drinks.
These include:
- Cantaloupe
- Celery
- Cucumbers
- Grapefruit
- Lemon juice
- Peaches
- Tomatoes
- Watermelon
Don’t add this to your drink
Other ingredients tend to take water out of your body. Try not to include them in your hydration drinks. These include caffeine, sugar and alcohol.
Caffeine takes energy and water away from your body instead of replenishing it. While caffeine in moderation doesn’t necessarily cause dehydration, try not to include it in drinks when your goal is to stay hydrated.
Sugary drinks make your body think it’s thirsty, but the sugar causes you to urinate more. More water leaves your body, which can lead to dehydration. Keep sugar out of your summer drinks, except for the natural sugars in fruits.
Alcohol also causes you to urinate more, so it can lead to dehydration. This is why you may have a headache and lack of energy after drinking it. Steer clear of alcohol in your summer drinks.
Fun hydrating drink recipes
Want more than a glass of water to quench your thirst? You have many healthy, hydrating choices. Use these fun drink ideas for inspiration.
- DIY electrolyte drink: Combine 2 cups of cold water with 3 tablespoons of maple syrup, 1 teaspoon of coarse sea salt and ice. Add lemon juice and lime juice to taste. Stir well and get refreshed.
- Electrolyte ginger lemon beverage: Create a teaspoon of fresh ginger juice by finely grating one four-inch piece of peeled ginger and pressing it into a fine-mesh sieve. Add the ginger juice to 1/4 cup lemon juice, 2 tablespoons lime juice, 2 teaspoons raw honey, 1/8 teaspoon sea salt and two 3/4 cups of water or coconut water.
- Strawberry basil drink: To make a full pitcher, add 1 pint of sliced strawberries to 10 torn fresh basil leaves, one sliced lemon and 2 quarts of water. Refrigerate and enjoy.
- Fruit-infused water: Like the recipe above, add slices of your favorite fruit to water for a refreshing drink. The flavor of the fruit encourages you to drink more, and you’ll get the added benefits of vitamins, minerals and electrolytes.
- Lemon water: Add the juice of two lemons and a pinch of table salt to a pitcher of water for a refreshing and hydrating summer drink.
These hydrating drink recipes will help you drink enough water this summer while helping you stay away from dehydrating caffeine, sugar and alcohol.
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