More Than Water
Whether you are trying to beat the heat of summer or bust the boredom of plain water, finding fun ways to stay hydrated will help you and your loved ones stay happy and healthy. Drinking plain water day in and day out can become a bit, well… boring. So why not shake things up a bit? Infuse your hydration routine with a twist of flavor, nutrition, and fun! We’ve got five tasty and refreshing recipes for you that will not only quench your thirst but also provide health benefits too. From fruity smoothies to refreshingly infused water and cool summer soups, we’ve got you covered. Let’s dive right in!
Cucumber-Mint Infused Water
Cucumbers are nearly 95% water, making them incredibly hydrating. They also contain essential vitamins and minerals, including vitamin K, which is important for bone health. Mint is known for its digestive benefits and also contains a fair amount of vitamin A, which is essential for eye health.
- 1 medium cucumber, sliced
- 10 fresh mint leaves
- 1 gallon of water
Combine all ingredients in a large pitcher. Chill for at least 2 hours, then serve cold.
Watermelon Berry Smoothie
This one tops my list of fun ways to stay hydrated! Watermelon is one of the most hydrating fruits with a water content of 92%. It’s also high in vitamins A and C and contains a decent amount of fiber. Berries, like blueberries and strawberries, are packed with antioxidants, which can help protect your cells from damage. Coconut water is a great source of electrolytes, like potassium, which are vital for heart health and managing blood pressure.
- 2 cups chopped watermelon
- 1 cup fresh or frozen mixed berries
- 1 cup coconut water
Blend all ingredients in a blender until smooth. Serve immediately.
Chilled Cantaloupe Soup
Cantaloupe is high in water and also contains vital nutrients like vitamins A and C, both of which are beneficial for immune health. Orange juice is known for its high vitamin C content, which is key for immune function. It also provides essential minerals like potassium and magnesium.
- 1 large cantaloupe, peeled, seeded, and cubed
- 1 cup orange juice
- Juice of 1 lemon
- Optional: a dollop of Greek yogurt or a sprig of mint for garnish
Puree the cantaloupe in a blender until smooth. Stir in the orange and lemon juices. Chill in the refrigerator for at least 1 hour. Serve cold with optional garnish.
Homemade Lemon Iced Tea
Tea has many health benefits depending on the type. Generally, tea is high in antioxidants, and some types can aid in heart health and reduce the risk of stroke. Lemon juice is high in vitamin C, which boosts immune health. It also aids in digestion and is known for its detoxifying qualities.
- 6 tea bags of your choice
- The juice of 2 lemons
- 6 cups of water
- Honey or a sweetener of choice to taste
Boil the water and steep the tea bags for 5 minutes. Remove the tea bags, add sweetener while the water is still hot, and stir until dissolved. Allow to cool, then stir in the lemon juice. Serve over ice.
Peach Yogurt Popsicles
Peaches contain a good amount of water and fiber, which aid in digestion. They’re also rich in vitamins A and C. Greek yogurt is a good source of probiotics that promote gut health. It’s also high in protein, which is essential for tissue repair and muscle health. Honey has antibacterial and anti-inflammatory properties, which can contribute to overall health.
- 2 ripe peaches, diced
- 2 cups Greek yogurt
- 2-3 tablespoons honey
Blend all ingredients in a blender until smooth. Pour the mixture into popsicle molds and freeze until solid. A perfect, hydrating treat for a hot day!
And there you have it—five fun ways to stay hydrated that are simple, delicious, and perfect for any day. Staying hydrated doesn’t have to be mundane. These recipes not only help you meet your fluid intake goals, but they also provide a host of other health benefits thanks to their nutrient-rich ingredients. Remember, proper hydration is crucial for our health, particularly in the summer and especially for older adults. So, try these recipes, or create some of your own, and make your hydration a top priority. Stay hydrated and stay healthy!
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