When the temperatures and humidity start to climb during the summer months, we naturally seem to drift toward great-tasting cold beverages. Of course, it’s very important to give your body plenty of fluids and nutrients, especially during this time of year. The trick is to choose quality, nutritional drinks that don’t subject your body to harmful substances and/or pack on empty calories. Let’s discuss some ideas for healthy summer drinks to quench your thirst, but first let’s lay down a few ground rules concerning what you should not drink.
Soda pop is the “all-American” drink to reach for – at least that’s what the mainstream media and advertisers want us to believe. My advice is to take carbonated soft drinks off your grocery list and leave them off permanently. Unless, of course, you want to gain weight, weaken your bones, wreak havoc with your digestive system, and expose every organ in your body to toxic chemicals. Oh, and as a side note, pop doesn’t quench your thirst well; it has a tendency to make you more thirsty.
A second general guideline is to avoid the over use of caffeinated beverages and alcohol. Both of these can be poison to your system. They also lead to dehydration, a bad thing anytime, but especially during the hot and humid days of summer.
A third guideline is to lay off the so-called energy drinks. The amount of caffeine in energy drinks can be associated with palpitations, anxiety, sleep concerns, digestive issues, elevated blood pressure, and dehydration. Guarana, commonly added to energy drinks, contains caffeine. Young adults who combine caffeinated drinks with alcohol may not be able to tell how intoxicated they are.
Now that we know what not to drink, what are some good beverages that we should be consuming?
Healthy Summer Drinks to Quench Your Thirst
Pure, filtered water is hands down the best way to quench your thirst. The body — both on a cellular and systematic level – is composed of over 70% water. We need lots of it in order for us to operate the way we’ve been designed. The health benefits of drinking plenty of water are numerous (weight loss, strong immune system, younger-looking skin, better nutrient-absorption and toxin elimination, etc.). There is no better beverage than water when you are thirsty. Sometimes we may get bored with plain old water, even though the body will develop an increased desire for it if we drink it consistently. Here are a few healthy tips to help you make your water a little more tasty and healthy.
- Try a teaspoon or so of organic apple cider vinegar (ACV) in a glass of water. It gives it a bit of a bite taste-wise. The health benefits of apple cider vinegar include boosting your digestive and immune systems, reducing acidic imbalance in the body (a major contributor to disease), healthy weight maintenance (who doesn’t want that during the summer months!) and combating free radical damage.
- Fresh fruit-infused water is not only flavorful, but also healthy. This has its roots in Spanish cuisine and is known as aguas frescas. Adding fruit and/or vegetables and herbs will make the water more interesting, and expose you to the vitamins and minerals of the fruit without excessive amounts of sugar. Try to use organic fruit and be sure to wash it thoroughly. See fruits and veggies list that you should always buy organic.
- A simple twist of lemon or lime also adds the perfect amount of flavor, or you may want to grab a few mint leaves (preferably from your own garden) and spice up your water in this fashion. Bruising the mint leaves helps to release the flavor. See How to Freeze Lemons and Limes so you can always have cold lemon and lime ice cubes for your cold, summer beverages.
Healthy Summer Drinks #2 – Chilled Herbal or Fruit Infused Teas
There are so many varieties of herbal teas to choose from, you are sure to find a flavor that tickles your fancy. Remember that even hot herbal teas can be made into iced tea. Most herbal teas are caffeine-free, and provide minerals, antioxidants, and other useful nutrients and benefits. Just be sure to stay away from refined sugar which is high in calories and terrible for your overall wellness. Of course you should always avoid the toxic artificial sweeteners.
Stevia, xylitol, raw honey or organic fruit juice are good choices for natural sweeteners. If you like a bolder taste, try using organic black strap molasses in your tea. It has a rich, strong flavor, so go easy on it. Molasses is also a great source of minerals such as calcium and iron, and is actually a whole food-based sweetener that nutritionally builds up the body, unlike simple sugar which tears it down.
Another suggestion for great tasting and healthy summer drinks is to make fruit-infused herbal teas. Make this the same was as the fruit-infused water except substitute herbal tea for the water. Be creative with the different types of teas and fruits that you put together. There are endless possibilities for this very healthy drink. The picture to the right is a berry, hibiscus tea. Yum!
Healthy Summer Drinks #3 – Healthy Smoothies
I love smoothies because an unlimited number of healthy fruits and veggies can be added to these delicious drinks. Using a high-speed blender or food processor, you can whip up tasty and nutritious beverages that include:
- Fresh organic fruits such as berries, mango, peaches, cherries.
- Whole foods such as freshly ground flax seeds or pre-soaked nuts.
- Green veggies such as spinach, kale, avocado.
- Natural, organic protein powder.
- Potassium-rich foods such as organic bananas, apricots, oranges, or raisins are particularly helpful if you are highly active in the heat (great for preventing dehydration and muscle cramping).
- Milk substitutes such as hemp seed milk, rice milk, coconut milk or almond milk (soy-free or make your own).
For an extra cool treat, try preparing your favorite smoothie and using it as a healthful alternative to ice cream. This is very easy to do if you have a Vita-Mix or comparable blender. One word of caution though: Depending on your choice of ingredients, smoothies can be quite high in calories. Enjoy in moderation to avoid unwanted weight gain.
In conclusion, healthy summer drinks don’t have to be dull or boring in order to be nutritious and healthy. Be creative and don’t be afraid to experiment with your favorite herbs, fruits and veggies. Get your family involved and teach them how to make their favs. Unfortunately the many summer activities in which we are often involved can often cause us to choose unhealthy foods and drink. Be prepared and determined to have lots of ingredients on-hand to make healthy and delicious tasting summertime drinks. They will not only satisfy your thirst but are a great way to get nutrient dense fruits and vegetables into your overall diet.
Science Daily. Serious Health Risks Associated with Energy Drinks.