When the temperatures and humidity climb during the summer months, we naturally drift toward great-tasting cold beverages. Of course, giving your body plenty of fluids and nutrients is very important, especially during this time of year. The key is to choose quality, nutritional drinks that don’t subject your body to harmful substances and 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. I highly suggest taking carbonated soft drinks off your grocery list and leaving 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 tends to make you more thirsty.
A second general guideline is to avoid overusing caffeinated beverages and alcohol. Both of these can be poison to your system. They also lead to dehydration, a bad thing anytime, especially during the hot and humid summer days.
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 excellent beverages we should consume?
Healthy Summer Drinks to Quench Your Thirst
Healthy Summer Drinks #1 – Dress Up Your Water
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 to operate the way we’ve been designed. The health benefits of drinking plenty of water are numerous (weight loss, robust 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 our bodies will develop an increased desire for it if we drink it consistently. Here are a few 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. Apple cider vinegar’s health benefits include boosting your digestive and immune systems, reducing acidic imbalance in the body (a significant 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. It 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 always 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 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 to 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 that you will surely 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 toxic artificial sweeteners.
Stevia, raw honey, or organic fruit juice are good choices for natural sweeteners. If you like a bolder taste, try using organic blackstrap 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 way 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 many 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, and cherries.
- Whole foods such as freshly ground flax seeds or pre-soaked nuts.
- Green veggies such as spinach, kale, and avocado.
- 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 include hemp seed, rice, coconut, and almond milk (which should be soy-free or made from scratch).
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: Smoothies can be pretty high in calories depending on your choice of ingredients. Enjoy in moderation to avoid unwanted weight gain.
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 we are often involved in can cause us to choose unhealthy foods and drinks. Be prepared and determined to have many ingredients on hand to make healthy and delicious-tasting summertime drinks. They satisfy your thirst and are a great way to get nutrient-dense fruits and vegetables into your overall diet.
Research
https://nccih.nih.gov/health/energy-drinks
Science Daily. Serious Health Risks Associated with Energy Drinks.
†Results may vary. Information and statements made are for education purposes and are not intended to replace your doctor’s advice. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. See your physician of choice if you have a severe medical condition or health concern.
