Summer’s scorching heat can leave you feeling parched and exhausted. Staying hydrated is essential to maintaining energy levels, skin health, and overall well-being. While water is the ultimate hydrator, plant-based drinks can provide a refreshing alternative with added nutritional benefits. Here are five plant-based drinks that will help you stay hydrated during the peak summer heat.
1. Coconut Water: Nature’s Sports Drink
Coconut water is the clear liquid found inside green coconuts. It’s not to be confused with coconut milk, which is made from the grated meat of mature coconuts. Coconut water is naturally sweet, slightly nutty, and incredibly hydrating.
You can drink coconut water straight from the coconut or buy bottled versions. Look for options without added sugars for the healthiest choice.
Nutritional Benefits
- Electrolytes – Coconut water is rich in electrolytes like potassium, sodium, and magnesium, making it an excellent natural sports drink.
- Low in Calories – With only about 45 calories per cup, coconut water is a light and refreshing way to hydrate.
- Antioxidants – It contains antioxidants that help combat oxidative stress and may reduce inflammation.
Tropical Coconut Water Smoothie
– 1 cup coconut water
-1 banana
– 1/2 cup pineapple chunks
– 1/2 cup mango chunks
– Ice cubes
Blend all ingredients until smooth and enjoy a tropical burst of hydration!
2. Aloe Vera Juice: The Healing Hydrator
Aloe vera juice is made from the gel inside aloe vera leaves. Known for its medicinal properties, aloe vera is not only good for your skin but also for hydration.
Choose pure aloe vera juice without added sugars or artificial ingredients. Mix it with other juices or water if you find the taste too strong.
Nutritional Benefits
- Hydration – Aloe Vera juice is mostly water, making it a great hydrating beverage.
- Vitamins and Minerals – Aloe Vera contains vitamins B, C, E, and folic acid.
- Digestive Health – Aloe Vera juice can support digestion and reduce inflammation in the gut.
Aloe Vera Limeade
– 1 cup aloe vera juice
– 1 cup water
– Juice of 2 limes
– 1-2 tablespoons agave syrup (optional)
– Ice cubes
Mix all ingredients and serve over ice for a refreshing and hydrating lemonade.
3. Watermelon Juice: The Ultimate Summer Refresher
Watermelon juice is simply the juice extracted from fresh watermelons. This fruit is a summer staple, and its high-water content makes it incredibly hydrating.
You can blend watermelon chunks and strain the juice for a smooth drink. Add a squeeze of lime for an extra zesty flavor.
Nutritional Benefits
- Hydration – Watermelon is 92% water, making it one of the most hydrating fruits.
- Vitamins and Antioxidants – Watermelon is rich in vitamins A, C, and B6, and antioxidants like lycopene.
- Low in Calories – With just 46 calories per cup, watermelon is a light and refreshing drink.
Minty Watermelon Juice
– 4 cups watermelon chunks, seeded (optional)
– Juice of 1 lime
– A handful of fresh mint leaves
– Ice cubes
Blend the watermelon chunks until smooth, strain the juice, and add lime juice and mint leaves. Serve over ice.
4. Cucumber Mint Infused Water: Simple and Refreshing
Infused water is water that has been infused with the flavors of fruits, vegetables, or herbs. Cucumber mint water is a classic combination that’s incredibly refreshing.
Nutritional Benefits
- Hydration – Infused water helps you drink more water thanks to its refreshing taste.
- Vitamins and Minerals –Cucumbers provide vitamin K, potassium, and magnesium.
- Digestive Health – Mint can aid in digestion and add a cooling effect.
Cucumber Mint Cooler
– 1 cucumber, thinly sliced
– 1 lemon, thinly sliced
– A handful of fresh mint leaves
– 1 liter of water
– Ice cubes
Simply add the slices of cucumber, lemon, and a few sprigs of mint to a pitcher of water. Let it sit in the refrigerator for a few hours to allow the flavors to infuse. Serve over ice
5. Hibiscus Tea: The Vibrant Hydrator
Hibiscus tea is made from the dried petals of the hibiscus flower. It has a tart, cranberry-like flavor and is traditionally consumed both hot and cold.
Brew hibiscus tea by steeping dried hibiscus flowers in hot water. Let it cool and serve over ice for a refreshing summer drink.
Nutritional Benefits
- Antioxidants – Hibiscus tea is rich in antioxidants, particularly anthocyanins, which can help fight inflammation.
- Vitamin C – Hibiscus tea contains high levels of vitamin C, boosting your immune system.
- Hydration – It’s a flavorful way to increase your water intake.
Hibiscus Iced Tea
– 1/4 cup dried hibiscus flowers
– 4 cups water
– 1-2 tablespoons agave syrup (optional)
– Juice of 1 lime
-Sprig of Rosemary (optional)
– Ice cubes
Bring water to a boil, add hibiscus flowers, and steep for 10 minutes. Strain the tea, add sweetener if desired, and let it cool. Add lime juice and serve over ice.
