With our summer days nearing the 100’s, it’s important to stay hydrated. A hefty 75 percent of Americans are chronically dehydrated. Staying hydrated is crucial for a healthy body and an active lifestyle. Drinking water is typically the best way to stay hydrated, but sometimes it’s nice to add a little flavor! We’ve all heard the term “don’t drink your calories” at some point, so here’s how you can enjoy sweet, summer beverages without overloading on calories.

To make any drink skinny, just substitute! Instead of regular sugar, try using agave, stevia, honey, or any other natural sweeteners. To substitute flavored syrups, try juices or natural zests to add flavor. Or, if it’s the fizz you’re looking for, try adding sparkling water instead of soda. Fresh fruit is also a must in summer drinks; using fresh fruit not only makes your drink look delicious, but also contributes to those four servings of fruit each day that you need!

Here are a few summer drink ideas to stimulate your taste buds and slim your waistline:

Green Tea Lemonade

Sweet with a Boost for your Metabolism
Prep Time: 20 minute
Serves: 5

Nutrition Information per Serving:

Calories: 6
Calories from Fat: 2
Sodium: 5 mg
Carbs: 0.5 g
Sugars: 0.5 g
Protein: 0.2 g

Ingredients:

4 bags green tea
10 cups filtered water
1/4 teaspoon concentrated stevia powder – or ½ cup honey
1/2 cup + 1 tablespoon fresh lemon juice

Instructions:


1. Place water in a large saucepan, cover, and heat on high heat until boiling. Remove from heat and drop in teabags. Allow steeping for 10-15 minutes.
2. Remove tea bags and stir in stevia or honey, mixing until dissolved. Allow pot to sit for a couple of hours to cool before pouring into a large glass jug, mixing in lemon juice, and storing in the fridge until use.

 

Cucumber, Ginger, Lemon Mint Water

Use flavors from healthy, hydrating ingredients
Prep Time: 15 minutes
Serves: 16

Nutrition Information per Serving:

Calories: 1.3
Calories from Fat: 0
Total Fat: 0
Sodium: 2.5 mg
Carbs: 0.4 g
Sugars: 0 g
Protein: 0 g

Ingredients:

½ cucumber
1 knuckle of ginger
½ cup mint leaves (or 2 mint tea bags, steeped)
1 lemon, juiced
1 gallon water

Instructions:

1. Peel ginger and cucumber.
2. Puree all ingredients together using a food processor or blender.
3. Mix with water and let sit overnight in the refrigerator.
4. Strain and enjoy ice cold!


Strawberry Lime Coconut Water Slushie

Yummy Low Calorie Dessert
Prep time: 3 minutes
Serves: 4

Nutrition Information per Serving:

Calories: 30
Calories from Fat: 0
Sodium: 140 mg
Carbs: 7 g
Sugars: 5 g
Protein: 2 g

Ingredients:

2 cups coconut water (frozen into cubes)
1/4 cup coconut water (not frozen)
5 strawberries (large, hulled, frozen or not)
2 tbsp fresh lime juice


Instructions:

Combine all ingredients in a blender and blend until smooth.

The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding personal nutrition.