9 super refreshing summer drinks to keep you cool
3 min
©foodspring
It’s essential to drink plenty of fluids, especially when it’s hot! But if always reaching for sparkling water just doesn’t do the trick for you, no problem: Here are our favorite summer drinks – refreshing, low-calorie, and delicious, guaranteed!
Drinking in the heat: why is it important?
Water is our elixir of life: After all, our bodies are made up of 50 to 60 percent water. It transports valuable nutrients to the cells and regulates our body temperature. Since we constantly lose water when we breathe and sweat, as well as through the kidneys, we need to balance our fluid intake.
Drinking regularly is vital, especially in the summer, when we’re losing more water through sweat. While the recommended daily intake is normally 1.5 to 2 liters, in hot weather, it should be more like 2 to 3 liters. And especially if you stay active in high summer temperatures, it’s crucial that you get enough.
What happens if you drink too little?
If you don’t drink enough, you may become dehydrated. You may notice yourself feeling exhausted and unfocused, having headaches, or suffering from dizziness. You may also experience muscle cramps and digestive problems. In extreme cases, you may even be at risk of heat stroke. So always make sure you drink enough, especially on scorchers.
The best drinks when it’s hot
You can never go wrong with water as a thirst quencher. In hot weather, it’s best to drink lukewarm water. The colder the water, the harder your body has to work to regulate the temperature, and in the heat, you should really conserve your resources. Unsweetened herbal or fruit tea is also a good option. The main thing is that you avoid sweetened, alcoholic drinks as much as possible.
Since we sweat out not only our water reserves, but also salt, magnesium, and other electrolytes, vegetable broth can also be a great thirst-quenching choice.
Still haven’t found the right thirst quencher to suit your taste? Here are many delicious recipes:
Summer drinks: 9 recipes
Is water too boring for you? Looking for something refreshing to beat the heat and give your body back what it needs? You’re sure to find the right one among our nine favorite recipes:
#1 Infused Water with Lemon and Apple Cider Vinegar
This low-calorie summer treat is a multi-tasker. In under five minutes, you can both hydrate and get valuable nutrients from apple cider vinegar, lemon, and chia seeds.
#2 Dalgona coffee
Is coffee non-negotiable for you? That’s alright, we understand. There’s no need to abandon your lifesaver just because it’s hot. Stay cool and caffeinated with a fluffy, on-trend, Dalgona whipped coffee. We’ve even added some Whey Protein to our recipe for a protein boost.
#3 Chia Coconut Mango Drink
Maybe what you need is a sip of something that reminds you of a beach vacation. This drink, which gets its sweetness from mango and coconut water, is best served cool. Try adding some berries or nuts on top to max out the flavor.
#4 Chia Seed Lemonade with Berries
Here comes a fruity tonic that will wake you up even after a long summer night: This drink combines fruity berries with powerhouse chia seeds and lemon. And best of all, our recipe takes only minutes to make.
#5 Vegan Hangover Green Smoothie
If you’re looking to get a ton of vitamins with your beverage, try a green smoothie like this hangover cure. Regardless of how you’re feeling this morning, this drink is guaranteed to replenish your fluids in style this summer.
#6 Peach Iced Tea
If you are looking for a sweet iced tea, without the sugar, then you should certainly give this a spin. Summer peaches are the perfect addition to this refreshment, with other flavors like lemongrass, ginger, and turmeric.
#7 Carrot-Orange Drink
You think of colds as a winter thing, but summer sniffles are nothing to sneeze at (pun intended)! If you’re getting run down in the days before your beach vacation starts, mix yourself a glass of this immune-boosting vitamin C bomb – with some protein from the quark to support your system even if you’re losing your appetite. Stay healthy out there!
#8 Gazpacho
It might not really be a drink, but we’re leaning into it. Cold soups are an absolutely perfect way to get the refreshment you crave on hot summer days. Just one sip and you’ll be transported to the Spanish countryside. You could even think of it as a savory smoothie, if that helps. And if red’s not your thing, we’ve also got a green gazpacho you just might want to meet!
#9 Grapefruit Mocktail
Fancy a delicious cocktail in the evening sun, but hold the booze? Our grapefruit mocktail puts you in the mood and provides the much longed-for cooling after a long summer day, alcohol-free. Curious? Get mixing!
Summary
- The human body is made up of 50 to 60 percent water.
- The body needs to replace its water, especially in the heat – you can and should balance your fluid intake
- In high summer temperatures, it makes sense to drink 2 to 3 liters per day, depending on your physical activity.
- In hot weather, it’s best to drink lukewarm beverages that are low in calories or calorie-free.
- If water is too monotonous for you, you can try one of our summer drink recipes.
Sources for this article
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
