Drink Up to Cool Down with Refreshing Summer Drinks
Summer is the busiest season for moving. School is out and warmer weather and three-day holiday weekends are here, which makes summer the most popular time for college students, families and couples to pack up and move.
The arrival of summer ushers in rising temperatures. This means if you’re moving, it’s important to stay hydrated. Heat combined with dehydration can make you tired, leave you with no energy, and can cause heat exhaustion. Whether you’re about to move, on the move now, or are already settled into your new place, we have easy and healthy drink recipes for you to try, as well as tips to help you stay cool during these hot summer months.
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Makes one serving.
- 1/2 cup coffee of your choice
- 1/2 cup unsweetened almond milk
- 1 tablespoon chocolate syrup (such as Hershey's)
- Mix the coffee, almond milk, and syrup in a glass.
- Add ice cubes and enjoy.
Nutrition Information per 8 oz. serving: Calories: 74, Total Fat: 1.7 g, Sodium: 106 mg, Carbs: 13.2 g, Fiber: 1.0 g, Sugars: 9.3 g sugar, Protein: 1.0 g.
Adapted from Snack-girl.com.
Makes two servings.
- 1/2 cup torn fresh basil leaves
- 1/2 cup torn fresh mint leaves
- Large lime, cut into small wedges
- 1 tsp organic evaporated cane juice or other natural sweetener
- 2 cups sparkling water
- Ice, as desired
- Fresh mint sprigs for garnish (optional)
- Place basil, mint, lime and cane juice in a large glass.
- Use a wooden spoon to crush mixture until the lime juice is released and herbs are slightly bruised.
- Pour in sparkling water and stir to combine. Fill two glasses with ice and pour mixture evenly among glasses. If desired, garnish with mint sprigs.
Nutrients per 8 oz. serving: Calories: 30, Total Fat: 0 g, Sodium: 8 mg, Carbs: 8 g, Fiber: 3 g, Sugars: 2 g, Protein: 1 g.
Adapted from Cleaneatingmag.com.
Pint-Size Virgin Piña Colada
Makes three servings.
- 2 cups of frozen pineapple chunks
- 1 ½ cups 100% pineapple juice
- ½ cup of light sweetened coconut milk or ½ cup low-fat vanilla yogurt
- Place the pineapple, juice and coconut milk in a blender, and blend until well combined and good consistency.
- Pour into individual glass and serve. Add a few ice cubes if desired.
Nutrition information per 8 oz. serving: Calories: 120, Fat: 1.5g, Saturated fat: 1.5g, Sodium: 15mg, Carbs: 27g, Sugar: 20g, Fiber: 1g, Protein: 0g, Vitamin C: 130%.
Adapted from Mealmakeovermoms.com.
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Simply Infused Water
Makes one serving.
- Apple, plum, blueberries, mint
- Banana, nectarine, basil
- Blackberries, raspberries, strawberries, mint
- Cantaloupe, blood orange, lemon
- Carrots, apple, lemon, ginger
- Carrots, pomegranate, sage
- Cherries, lime, mint
- Cucumber, grapefruit, rosemary
- Cucumber, lemon, lime, mint
- Cucumber, watermelon, mint
- Grapefruit, basil
- Honeydew, cantaloupe, watermelon, mint
- Lemon, ginger
- Lemon, lime, cilantro
- Lemon, mint
- Lemon, orange, ginger
- Lemon, tangerine, pear, hot green pepper, cilantro
- Pear, rosemary
- Strawberries, grapefruit, sage
- Watermelon, mint
- Peel all fruit from skin to avoid a bitter taste.
- Add fruit or vegetables in the glass. Using a wooden spoon, slightly mash and breakdown the fruit or vegetables.
- Take the herb or spice and mash until slightly bruised.
- Add sparkling water or filtered water and enjoy.
Nutrition Information per 8 oz. serving is different for every combination.
Adapted from Nutritionstripped.com.
Tips for Staying Hydrated
- Always have a bottle of water nearby so you can drink throughout the day.
- Drink at least eight ounces of water about 30 minutes before you begin moving (double points if you make infused water!).
- Try to stay in the shade as much as possible when outside.
- Eat your water! Choose to eat foods that have high water content, such as watermelon, grapefruit, tomatoes, cucumbers, celery and carrots
Even with the busy move, make an effort to stay hydrated. Remember that hydration should be easy and fun too! So, drink up, stay cool and happy moving!
Image credit: Thinkstock/iStockphoto