Sumer season is a mix of heat and humidity which impacts our health. While doing outdoor activities during summer, it is important to make you better hydrated to prevent summer heat impact on your health. Outside temperature decreases the water from your body in form of excess sweating, and therefore drinking enough liquid during summer helps our body in balancing our body electrolytes and avoid dehydration issue. In this article we will explore the 15 best summer drinks and their nutritional benefits to our health.
Drinking enough water during summer:
It is important to drink enough water i.e. 4-5 glasses by teenagers and 9-10 glasses for adults every day help to keep them better hydrated during summer season, it also safeguards them from summer heat wave and dehydration. While drinking water it should be normal cold, a traditional clay pot water drinking is a healthy option. Most of the people choose ice cold and refrigerated water during summer, but it may cause symptoms of cough and cold, sore throat etc. therefore refrigerated water and usage of ice in drinking water should be avoided, instead clay pot water and normal cold water will help in keeping us healthy.
15 best Summer Drinks other than water to fight with summer heat wave:
1. Coconut water:
Nutrition
Coconut water is a natural drink, loaded with electrolytes such as potassium, sodium, calcium and magnesium.
A Typical serve of 1 cup (240 ml) contains following nutritional values.
- Calories: 45 to 60 kcal
- Carbohydrates: 9 to 11 grams
- Potassium: 600 mg
- Sodium: 40 to 60 mg
Benefits:
Coconut water is one of the most popular and effective summer drinks, it a popular drink during hot weather of summer season. The high potassium content helps to restore electrolytes, which are lost through sweating and supports our heart health, low calorie count of it makes us more refreshing and nourished.
2. Lemon Water:
Nutrition:
Lemon water, a combination of fresh lemon juice and water, is low in calories but rich in vitamin C.
A serving (1 cup) Lemon water typically contains:
- Calories: 6 kcal
- Carbohydrates 1.50 grams
- Vitamin C 30 to 35 Milligram
Benefits:
Lemon water helps in better body hydration and also provides nutrition such as vitamin C which helps to boost out body immunity and fight off with infections. It also helps to improve our digestion, balance body pH levels, skin health makes it a healthiest drink.
3. Watermelon Juice
Nutrition
Watermelon is a water rich fruit, and therefore watermelon juice is a best way to relief your thirst and makes you well hydrated.
A 1 Cup of watermelon juice (240 ml) contains following nutrition.
- Calories 46 kcal
- Carbohydrates 12 grams
- Potassium 170 Milligrams
Benefits:
Watermelon juice is rich in water and is best natural body hydrator. It is also packed with antioxidants such as lycopene, which helps to reduce inflammation and supports better heart diseases. It has low diuretic effect which promotes body detoxification.
4. Cucumber mint water
Nutrition:
Cucumber mint water is a simple and refreshing combination for a healthy drink
A Typical serving of 1 cup of cucumber mint drink contains following nutrition:
- Calories 5 kcal
- Carbohydrates 1 gram
- Potassium 50 Milligrams
Benefits
This mix of mint and cucumber helps in better body hydration. It is low in calorie and better hydration, mint adds cooling impact to our body. This combination helps in better digestion reduce bloating and reduce the harmful elements by detoxifying our body.
5. Iced Herbal Tea
Nutrition:
Herbal tea made with chamomile, peppermint or hibiscus, when it served cold helps in better hydration.
A Cup (240 ml) Ice herbal tea serving contains following nutrition:
- Calories 0 to 5 kcal (if served without sugar)
- Carbohydrates 0 to 1 grams
- Antioxidants depends on serving
Benefits:
Iced herbal tea is best choice for better body hydration and with health benefits due to its herbal contains. Such as chamomile promoted better relaxation, hibiscus supports better heart health, and peppermint helps in better digestion. Non sugary option of ice tea is best and zero-calorie option to meet your thirst.
6. Buttermilk
Nutrition:
Buttermilk is made by churning yogurt and water together, it is popular summer drink in many south Asian countries.
A 1 Cup (240 ml) buttermilk serving contains following nutrition.
- Calories 99 kcal
- Carbohydrates 12 grams
- Protein 5 grams
- Fat 3 grams
- Calcium 180 Milligram
Benefits:
Buttermilk is an excellent choice to fulfil your thirst and also provide you essential nutrition. Buttermilk is a best probiotic which supports our gut health and improve our digestion. This also provide a cooling effect and reduce our body temperature, and is a popular drink during summer. Buttermilk contains calcium which helps in improving our bone health and provide required nourishment to our body.
7. Sugar Cane Juice
Nutrition:
Sugar cane juice offers a mix of vitamins and minerals, which makes is a best hydrated drink.
A 1-cup (240 ML) Sugar cane juice serving contains following nutrition:
- Calorie 180 to 250 kcal
- Carbohydrates 45 to 60 grams
- Sugar 45 to 55 Grams (natural plant based sugar)
- Protein 0 to 1 Grams
- Fat 0 Gram
Sugar cane contains various vitamin and minerals including Vitamin C, Potassium and calcium helps in betterment of our health.
Benefits:
Sugar cane juice is a natural energy booster; it provides energy with its natural plant based sugar. More liquid nature of sugar can help body fluid balance, especially in summer season and provide better hydration. It boosts immunity with its vitamin C, and its alkaline properties helps in betterment of digestion and reduce heartburn. It also supports our lever health by detoxification and protects our liver. Sugar cane juice contains antioxidants, which promotes healthy and glowing skin upon regular consumption. Its calcium and magnesium helps to boost better bone and teeth health. Due to its low glycemic index and high water contains helps to reduce hunger and promotes better control on appetite promoted reduced calorie intake helps in better weight loss
8. Apple cider vinegar
Nutrition:
Apple cider vinegar (ACV) drinks are made by diluting ACV in water, also adding honey and lemon improves its taste and nutritional values.
A typical serving (1 cup) of this drink contains following nutrition:
- Calories 10 to 20 kcal (without honey)
- Carbohydrates 2 to 5 grams
- Potassium 15 milligram
Benefits:
ACV supports better digestion, balanced body blood sugar level and promoted better body detox. It is better to consume ACV in low portion makes it good hydration drink. It is tangy flavor helps to enhance your taste and help in refreshing your body and helps in better weight management.
9. Pineapple Juice
Nutrition
Pineapple juice is packed with hydration and vitamins,
A 1 Cup (240 ml) pineapple juice serving contains following nutrition.
- Calorie 139 kcal
- Carbohydrates 33 grams
- Vitamin C 130 mg
Benefits:
Pineapple juice is rich in brome lain an enzyme which helps in better digestion and reduce inflammation. It is also an excellent source of vitamin C, which supports our body immunity system and improves skin health. Pineapple juice provides quick hydration and a refreshing taste.
10. Berry Infused Water
Nutrition
Berry added water, made with soaking fresh berries such as strawberries, blueberries, raspberries in water offer not only better hydration but also nutrition and taste
A Serving (1 Cup) of berry added water contains following nutrition
- Calories 5 to 10 kcal
- Carbohydrates 2 to 3 grams
- Vitamin C 10 TO 15 mg
Benefits
This hydrating drink is rich in antioxidants, vitamin C, flavonoids, which support immunity and reduce oxidative stress. It is also low on calorie and full of natural flavors made is a best option for diet drink to other sugary beverages.
11. Kefir
Nutrition:
Kefir is fermented dairy drink, which provides good hydration and nutrition
A Typical 1 cup serving contains following nutrition:
- Calories 100 to 150 kcal
- Carbohydrates 10 to 15 grams
- Protein 6 grams
- Calcium 200 mg
Benefits:
Kefir is best probiotic rich summer drink which supports out better gut health and boost immunity. It also helps in balancing healthy got bacterial and improve working of our digestive system. Kefir is also a good source of calcium and protein which promotes strong bone and muscles.
12. Green Tea Lemonade
Nutrition:
Green tea lemonade combination provides the dual benefits of green tea and lemon juice.
A typical 1-cup (240 ml) serving of green tea lemonade contains:
- Calories: 20 to 50 kcal (depending on sweetener)
- Carbohydrates: 5 to 12 grams
- Antioxidants (from green tea): depend on serving size
Benefits:
Green tea lemonade is an excellent antioxidant summer drinks, it provide dual benefits by combining the good hydrating of lemonade with the metabolism-boosting benefits of green tea. The antioxidants in green tea may help to reduce the risk of chronic diseases, and lemon helps in better digestion and improve immunity with its vitamin C.
13. Carrot Juice
Nutrition:
Carrot juice is packed with essential nutrients.
A 1-cup (240 ml) carrot juice serving typically contains:
- Calories: 90 to 100 kcal
- Carbohydrates: 22 grams
- Vitamin A: 900% DV
Benefits:
Carrot juice is a fantastic good hydrating summer drinks option, it is rich in vitamin A, which supports eye health. The high-liquid content, combined with the benefits of beta-carotene, helps in nourishment of skin, protect against UV damage, and maintain healthy vision.
14. Tomato Juice
Nutrition:
Tomato juice is an excellent drink that keeps you hydrated and on the other hand it offers various nutritional benefits.
A 1-cup serving of tomato juice is typically contains:
- Calories: 40 to 50 kcal
- Carbohydrates: 9 grams
- Potassium: 500 mg
- Vitamin C: 20 mg
Benefits:
Tomato juice is rich in potassium, which helps to maintain better body fluid balance and supports heart health. It is also packed with antioxidants such as lycopene, which is linked with reduced risk of cancers and heart disease.
15. Chia Seed Water
Nutrition:
Chia seeds are packed with fiber, omega-3 fatty acids, and protein.
A typical serving of chia seed water (1 cup) contains:
- Calories: 60 kcal
- Carbohydrates: 5 grams
- Fiber: 5 grams
- Omega-3s: 2.5 grams
Benefits:
Chia seed water is best summer drink, which helps in better hydration and and provides essential body energy, with its high fiber and healthy fat content. The Chia seeds also promote digestive health and are excellent for better body fluid levels during summer.
We hope you will enjoy above article on best 15 heathy summer drinks to beat the summer heat and keep yourself healthy and well hydrated.
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