Wondering what to choose to quench your thirst on a hot summer’s day? While water might be the best option from a health perspective, it’s not always the most exciting choice for your taste buds. Whether you’re cutting back on calories or looking for more creative ways to stay hydrated in summer, keep reading to find a few healthy alternatives to your favorite zero-calorie drinks.
Drinking enough water every day is essential for your body to function properly. It helps to:
But it’s even more crucial when the weather is warm. When you’re sweating a lot in the heat and not drinking enough, you can quickly become dehydrated. Dehydration can show itself in several forms:
So how much should you drink on a hot day? Aim to drink a cup of water or other low-calorie beverage every 15–20 minutes when working or exercising in the heat. But avoid caffeine, alcohol, and drinks with added sugar as they can cause you to lose more liquid and lead to further dehydration. Eating fruits and vegetables with high water content like melons and cucumbers can also help you stay hydrated throughout the day.
Water is the healthiest way to stay hydrated, but what if you want a bit more flavor? Zero-calorie drinks should be the next best thing, right? Well, research suggests that calorie-free beverages may not be as healthy as you think.
Although there are several health concerns associated with zero-calorie drinks, having a diet soda every now and then when you’re craving something sweet won’t do you any harm. Still, regular water, fresh fruit or vegetable juice, and other low-calorie options are healthier ways to stay hydrated in summer.
Sipping on a refreshing beverage can help you cool down on a hot day — even better if it has some added health benefits! Let’s go through some of the healthy low-calorie drinks that can give you a boost of hydration in summer.
Drinking water is the best way to stay hydrated, and there are lots of flavored waters floating around right now. But most of them have added sugar or other sweeteners, so they may not be the healthiest choice. If plain water is too boring for you, infuse it by adding slices of your favorite fruits, veggies, and herbs to your water bottle for some flavor!
Throw in some ice for a refreshing and tasty — yet healthy! — drink.
Here are some of our favorite options to infuse your water with:
Alternatively, you can make fruity ice cubes — put some chopped fruit in an ice cube tray, add water, and freeze. That’s a quick way to add some color and flavor to your drink in summer.
This fermented, slightly fizzy drink is an excellent choice to quench your thirst on a hot day. It is low in calories and rich in gut-friendly probiotics. Kombucha also has B vitamins and organic acids that have antimicrobial properties. Some studies have shown that kombucha can lower cholesterol and blood sugar and improve liver function.
Traditionally kombucha is made from black tea with a little bit of sugar or honey in it.
But because of its rising popularity, you can find green tea kombucha, infused with hibiscus, and many other varieties of this trendy drink. One thing to keep in mind is that the fermentation process produces a small amount of alcohol, so you may want to give kombucha a miss if you’re sensitive to alcohol, are pregnant or breastfeeding, or are fighting off a serious illness.
You can’t really go wrong with a cucumber and mint combo on a hot summer’s day. And this refreshing low-calorie beverage is very easy to make, which is a plus:
Low in sugar and calories, this popular drink can help you stay hydrated in the heat or after exercise. It’s full of vitamins and minerals such as magnesium, potassium, and sodium which help replenish the nutrients you lose when sweating a lot. Some research suggests that it can also lower blood pressure and prevent kidney stones. So next time you’re feeling thirsty, reach for some coconut water — but make sure it doesn’t have any added sugar and sodium. Be careful: coconut water’s high potassium content makes your kidneys work harder, so if you have impaired kidney function or high potassium then don’t drink too much of it!
WeatherWell can help you feel great no matter the weather!
Download for free to get daily tips and stay ahead of the elements.
Pomegranates are an excellent source of vitamin C, potassium, and magnesium. High in antioxidants, pomegranate juice can reduce cholesterol, lower blood pressure, and improve cardiovascular health. So why not reap these health benefits while sipping on a refreshing summer drink?
Water is essential for your body to stay healthy in any weather. When it’s hot and you lose a lot of liquid through sweating, it’s especially important to stay properly hydrated. While drinking plain water is the best way to balance your fluid intake in summer, sometimes you may want something a little more flavorsome. However, some research suggests that artificial sweeteners in zero-calorie drinks may create a craving for more sugar and high-calorie foods. Luckily, there are many other low-calorie options to choose from — and some even have added health benefits. Reach for coconut water, kombucha, or fruit-infused water next time you’re feeling thirsty.