Summer is symphony of imbalanced heat and affects our health while doing outdoor activities if not keep yourself well hydrated. With increased outside temperatures, it becomes essential to continuously supply fluids to our body system and maintain a healthy balance of electrolytes to avoid dehydration. The right hydration drink can help you not only stay refreshed but also improve your overall well-being. In this article, we will explore the 15 best summer drinks, their nutritional values and the benefits they offer.
Drinking enough Water during summer:
It is important to drink enough natural water i.e. 4-5 glasses by teenagers and 9-10 glasses every day by an adult helps to keep themselves well hydrated during summer season and safeguards from heatwave and dehydration. Water should be normal cold, also a traditional clay pot water drinking is considered healthy. Most of the people choose ice cold and refrigerated water during summer, but it may bring 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 cold water works well and is healthy.
15 best Summer Drinks other than water to fight with heatwave:
1. Coconut Water:
Nutrition:
Coconut water is a natural beverage loaded with electrolytes like potassium, sodium, calcium, and magnesium. A typical serving (1 cup or 240 ml) contains:
- Calories: 45–60
- Carbohydrates: 9–11 grams
- Potassium: 600 mg
- Sodium: 40–60 mg
Benefits:
Coconut water is one of the most popular and effective hydration summer drinks, enjoyed particularly during hot weather. It’s a great alternative to sugary sports drinks. The high potassium content helps restore electrolytes lost through sweating and supports heart health, while the low-calorie count makes it a refreshing, guilt-free option.
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) typically contains:
- Calories: 6
- Carbohydrates: 1.5 grams
- Vitamin C: 30–35 mg
Benefits:
Lemon water aids in hydration and provides a natural source of vitamin C, which boosts the immune system and fights off infections. It also helps improve digestion, balances pH levels in the body, and supports skin health, making it a perfect summer drink.
3. Watermelon Juice
Nutrition:
Watermelon is a water rich and best hydrating fruit and turning it into a juice is best way to relief from thirst and stay well hydrated. A cup of watermelon juice (240 ml) contains:
- Calories: 46
- Carbohydrates: 12 grams
- Potassium: 170 mg
Benefits:
Watermelon juice is rich in water, making it one of the best natural hydrators. It’s also packed with antioxidants like lycopene, which helps reduce inflammation and supports heart health. Plus, it has a mild diuretic effect that promotes detoxification.
4. Cucumber Mint Water
Nutrition:
Cucumber mint water is a simple yet refreshing combination. A typical serving (1 cup) of this infused water contains:
- Calories: 5
- Carbohydrates: 1 gram
- Potassium: 50 mg
Benefits:
This infusion is great for hydration without adding unnecessary calories. Cucumber contains high water content, while mint adds a cooling effect. The combination aids in digestion, reduces bloating, and helps detoxify the body.
5. Iced Herbal Tea
Nutrition:
Herbal teas like chamomile, peppermint, or hibiscus, when served iced, are perfect for hydration. A 1-cup (240 ml) serving typically contains:
- Calories: 0–5 (unsweetened)
- Carbohydrates: 0–1 gram
- Antioxidants (depending on the tea): Varies
Benefits:
Iced herbal teas are excellent for hydration and offer various health benefits depending on the herb. For example, chamomile promotes relaxation, hibiscus supports heart health, and peppermint aids digestion. When consumed unsweetened, they are a zero-calorie option that quenches thirst.
6. Buttermilk
Nutrition:
Buttermilk, traditionally made from the liquid left after churning yogurt, is a popular summer drink, especially in many South Asian countries. A 1-cup (240 ml) serving contains:
- Calories: 99
- Carbohydrates: 12 grams
- Protein: 5 grams
- Fat: 3 grams
- Calcium: 180 mg
Benefits:
Buttermilk is an excellent hydrating drink that helps replenish lost fluids while providing essential nutrients. It is a great source of probiotics, which support gut health and improve digestion. Additionally, the drink is cooling and can help reduce body temperature, making it a popular choice during hot summer days. It also provides calcium for bone health and is a great source of protein and vitamins.
7. Sugar Cane Juice
Nutrition:
Aloe vera juice offers a blend of vitamins and minerals, making it an excellent hydrating drink. A 1-cup serving typically contains:
- Nutrition (per 1 cup/240 ml):
- Calories: 180–250
- Carbohydrates: 45–60 grams
- Sugars: 45–55 grams (natural sugars)
- Protein: 0–1 gram
- Fat: 0 grams
- Vitamins and Minerals including Vitamin C: 0–20 mg, Potassium: 200–250 mg and Calcium: 20–30 mg
Benefits:
Sugar cane juice is a Natural Energy Booster, it Quickly provides energy through its natural sugars contains. High water content helps maintain fluid balance, especially in hot weather and makes it ideal for hydration. It also Boosts Immunity, its Vitamin C supports improved immunity function. Helps in better Digestion with its Alkaline properties which help with smooth digestion and reduce heartburn. It also Supports Liver Health, by detoxifying and protecting the liver. It Improves Skin Health with its Antioxidants and AHAs, which promotes healthy, glowing skin. It helps to boost better Bone and Teeth Health, as it contains calcium and magnesium which supports stronger bones. It May also help with Weight Loss due to its Low glycemic index and high-water content to reduce hunger and better control appetite and lowers the calorie intake.
8. Apple Cider Vinegar Drink
Nutrition:
Apple cider vinegar (ACV) drinks are made by diluting ACV with water and often sweetening it with honey or adding lemon. A typical serving (1 cup) of this drink contains:
- Calories: 10–20 (without honey)
- Carbohydrates: 2–5 grams
- Potassium: 15 mg
Benefits:
ACV is believed to support digestion, balance blood sugar levels, and promote detoxification. When consumed in moderation, it can be a good hydrating drink, and its tangy flavor helps refresh the body while aiding in weight management.
9. Pineapple Juice
Nutrition:
Pineapple juice is packed with hydration and vitamins. A typical 1-cup (240 ml) serving contains:
- Calories: 132
- Carbohydrates: 33 grams
- Vitamin C: 130 mg
Benefits:
Pineapple juice is rich in bromelain, an enzyme that helps with digestion and reduces inflammation. It’s also an excellent source of vitamin C, which supports the immune system and skin health. Pineapple juice provides quick hydration and a refreshing taste.
10. Berry Infused Water
Nutrition:
Berry-infused water, made by soaking fresh berries (strawberries, blueberries, raspberries) in water, offers hydration with added flavor. A serving (1 cup) of berry-infused water contains:
- Calories: 5–10
- Carbohydrates: 2–3 grams
- Vitamin C: 10–15 mg (varies by berry)
Benefits:
This hydrating drink is rich in antioxidants, particularly vitamin C and flavonoids, which support immunity and reduce oxidative stress. It’s also low-calorie and full of natural flavors, making it a great option for those looking to cut down on sugary beverages.
11. Kefir
Nutrition:
Kefir, a fermented dairy drink, provides hydration while offering a range of nutrients. A typical 1-cup serving contains:
- Calories: 100–150
- Carbohydrates: 10–15 grams
- Protein: 6 grams
- Calcium: 200 mg
Benefits:
Kefir is one of the best probiotic-rich summer drinks, that supports our gut health and boosts immunity. The probiotics help maintain a healthy balance of bacteria in the digestive system. Additionally, kefir is a good source of calcium and protein, promoting strong bones and muscles.
12. Green Tea Lemonade
Nutrition:
Green tea lemonade combines the benefits of green tea and lemon juice. A typical 1-cup (240 ml) serving of green tea lemonade contains:
- Calories: 20–50 (depending on sweetener)
- Carbohydrates: 5–12 grams
- Antioxidants (from green tea): Varies
Benefits:
Green tea lemonade is an excellent antioxidant summer drinks, combining the hydrating properties of lemonade with the metabolism-boosting benefits of green tea. The antioxidants in green tea may help reduce the risk of chronic diseases, while lemon aids digestion and provides vitamin C.
13. Carrot Juice
Nutrition:
Carrot juice is packed with essential nutrients. A 1-cup (240 ml) serving typically contains:
- Calories: 90–100
- Carbohydrates: 22 grams
- Vitamin A: 900% DV
Benefits:
Carrot juice is a fantastic hydrating summer drinks option that is rich in vitamin A, which supports eye health. The high-liquid content, combined with the benefits of beta-carotene, helps nourish the skin, protect against UV damage, and maintain healthy vision.
14. Tomato Juice
Nutrition:
Tomato juice is an excellent drink that keeps you hydrated while offering nutritional benefits. A 1-cup serving typically contains:
- Calories: 40–50
- Carbohydrates: 9 grams
- Potassium: 500 mg
- Vitamin C: 20 mg
Benefits:
Tomato juice is rich in potassium, which helps maintain fluid balance and supports heart health. It’s also packed with antioxidants like lycopene, which has been linked to a reduced risk of certain 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
- Carbohydrates: 5 grams
- Fiber: 5 grams
- Omega-3s: 2.5 grams
Benefits:
Chia seed water infused summer drink is best for hydration and provides is also a source of energy, due to its high fiber and healthy fat content. The seeds also promote digestive health and are excellent for sustaining hydration levels during the hot summer months.
We hope you will enjoy above best 15 heathy summer drinks to beat the summer heat and keep yourself healthy and well hydrated.
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