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!

Brought to you by (optional):

#2025-06

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com