Summer Hydration

May 14

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!

#2025-06

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.