Beat The Heat With These 4 Hydrating Summer Drinks

The weather says it all: summer is here! After two years, this is the summer where things are a little bit more free than they were, with people booking vacations left and right and heading to places for a bit of adventure after having spent all those days in their homes. One thing’s for sure, the weather isn’t getting any cooler. With the hot weather in question, we often find ourselves at risk of dehydration, which occurs when the body loses lots of water without being replenished. It is recommended that we drink 8 glasses of water a day in order to keep hydrated but did you know that there are more ways to stay hydrated? And by more, we also mean fun and tasty.

We’re often reminded to drink optimal amounts of water to stay hydrated. Staying hydrated is one of the best ways to keep your mind sharp and your body healthy. Low water intake brings about health discomforts such as fatigue, headaches, and low blood pressure to name a few. Staying hydrated isn’t always about water. Fruits and vegetables with high water content like watermelon, strawberries, cucumber, and oranges can help replenish your body while still providing great taste and variety. Now, if you’re looking for more variety, check out these summer drinks you can make with fruits that have high water content.

Watermelon Cucumber Shake

Photo by: The Food Network.

What It’s Made Of:

A watermelon cucumber shake is an easy to make summer drink that not only helps you cool off in the heat but helps you stay hydrated, as well. Watermelon is known for its high water content, amounting to 92% and its low caloric density. Cucumbers are also noted for their high water content of 95%. Cucumbers are comprised mainly of vitamin K, potassium, and magnesium.

Making a watermelon cucumber shake is as easy as 1-2-3. You can simply throw sliced watermelon and cucumber in the blender along with some water and a bit of ice and blend or you can follow this recipe and make the necessary modifications.

Health Benefits:

It isn’t a secret that watermelon and cucumber have plenty of other benefits apart from providing hydration. Among them are the following:


  • Vitamin A

  • Vitamin C

  • Magnesium

  • Low Calories (46kcal/cup)


  • Vitamin K

  • Potassium

  • Magnesium

  • Low Calories (16 kcal/cup)

Coconut Water

Photo by: The Cleaveland Clinic

What It’s Made Of:

This hydrating drink is plain and simple and requires no preparation, unless you’d like it another way. Coconut water is good on its own and provides plenty of benefits including keeping you hydrated and being rich in electrolytes. If you like working out, this drink is perfect for you since it provides post-workout electrolyte replenishment. The benefits alone are enough to prove that drinking coconut water after a grueling exercise routine is better than replenishing with sugar-laden sports beverages.

Health Benefits:

Apart from being absolutely delicious and refreshing, coconut water has several health benefits, namely the following:

Coconut Water:

  • Rich in electrolytes such as potassium, sodium, and chloride

  • Calcium source (56.7 mg)

  • Low in sugar compared to commercial drinks (6.3 mg of sugar in contrast to sports beverages which have roughly 13 grams)

Frozen Apple Margarita

Photo By: Taste

What It’s Made Of:

Definitely not what you’re thinking of when you hear the word ‘margarita’. Summer brings intense bouts of heat and alcohol, which raises body temperature and dehydrates, should be the last thing on your mind. This frozen apple margarita is made with just 4 slices of green apple and an extra fizz of apple juice. While the recipe calls for tequila, this part is optional and if hydration is your point, we highly recommend swapping this for sparkling water. Apple is also another great water-rich food that should be in your summer pantry. This crunchy fruit is rich in water, fiber, vitamin C and antioxidants.

Health Benefits:

We all know how healthy an apple is and the contents speak for itself. An apple contains:

  • Fiber

  • Vitamin C

  • Quercetin

  • Catechin

  • An apple is also said to improve neurological health

  • Reduces obesity, hypertension, and cancer risk

Basil, Strawberry-Watermelon Cooler

Photo By: Taste

What It’s Made Of:

By now you are probably acquainted with watermelon and all its benefits and while it’s great with cucumber as its partner, having it paired with another hydrating fruit is equally refreshing and delicious. Strawberry is also notable for its high water content of 91%. Strawberries are a popular way to meet your water content since it is often incorporated in drinks and desserts. A strawberry-watermelon cooler is a perfect and delicious way to stay hydrated this summer. Part of the recipe includes coconut water which itself is popular for having a high water content.

Health Benefits:

Strawberries are more than just a pretty accessory to a dessert. In itself, strawberry packs a nutritious punch with all its contents, namely:

  • Fiber

  • Vitamin C

  • Folate

  • Manganese

  • Reduces Inflammation

  • Fights Alzheimer’s disease, diabetes, and cancer

Summer is upon us and we can definitely feel the heat. To avoid feeling dehydrated, it’s best to always drink the recommended amounts of water and fill your diet with foods and drinks that can help you reach your optimal hydration levels, enable your body to function properly and give your body the nutrients it needs.

If you’re looking to incorporate these drinks into your diet, or if you’re thinking of healthily losing weight, get in touch with a weight specialist and a registered nutritionist dietitian. Experts in this field can guide you properly and ensure that your weight loss journey will be successful, satisfying, and lasting.

Do you have any other fun, healthy, and hydrating summer drinks in mind? Or perhaps you have your own recipe. Let us know in the comments below.