Summer Hydration

Here are some healthy and delicious drinks you can prepare and carry along throughout the day - all designed to help keep you hydrated for summer without adding a lot of sugar:

1. Fruit-Infused Water

• Combine water with ice and fresh fruits like lemon, lime, berries, or cucumber. Add mint or basil for extra flavor.

• You can eat the fruits when you get to the bottom of the cup.

2. Herbal Iced Teas

• Brew chamomile, peppermint, hibiscus, or green tea. Sweeten with a bit of honey or enjoy plain.

• Try pea blossom tea - it is caffeine free, a fun blue color, and turns purple when you add lemon to it.

• Antioxidant-rich and soothing.

3. Smoothies

• Smoothies help you hydrate while taking in calories and they can be an excellent meal on the go.

• Blend fruits (e.g., banana, berries, mango) with spinach, yogurt, almond milk, or coconut water. Add ice to help keep it cold longer.

• Drink right away or refrigerate for later.

• Great for a snack or meal on the go.

4. Cold Brew Coffee or Matcha Latte

• Mix cold brew coffee (1 cup coffee grinds, 4 cups water and brew overnight then filter out the grinds) and add milk or cream as needed.

• Or make a matcha latte by mixing matcha powder your favorit milk. Sweeten lightly with honey.

• Save money by making these drinks yourself, plus control the amount of sugar added.

5. Homemade Lemonade

• Mix fresh-squeezed lemon juice with water for a healthier twist on a classic.

• You can also use orange or lime.

• Add mint for a refreshing flavor.

6. Coconut Water

• Naturally hydrating and filled with electrolytes. Add a splash of lime or a few mint leaves for flavor.

• Perfect for workouts or hot days.

9. Chia Fresca

• Stir a tablespoon of chia seeds into water with lemon juice and a bit of honey.

• Let it sit for 10 minutes to hydrate the seeds.

9. Aqua Fresca

• Combine fruits and water in a blender and blend until smooth.

• Excellent combinations include watermelon and lime or mint and cucumber. The idea is to have a flavored water that is chilled and ready to drink.

10. Veggie Juice

• Blend fresh vegetables, like carrots, celery, and cucumber, and a bit of apple or ginger.

• Strain if necessary.

• Drink right away or refrigerate for later.

These drinks are easy to make at home, portable, and keep you energized and healthy throughout the day!