Staying hydrated in the summer heat is essential, but if you’re tired of plain water, you’re not alone. Reaching for sugary drinks may be tempting, but they can lead to energy crashes, blood sugar spikes and more thirst later on. The good news? There are plenty of refreshing, low-sugar options that help you meet your hydration needs without getting bored.
Here are some creative ways to hydrate that taste great and support your health goals.
Infused Water with Fruits, Herbs, or Veggies
Adding natural flavor to water can make it feel like a treat instead of a task.
Try these combinations:
- Cucumber + mint
- Orange + blueberry
- Lemon + basil
- Watermelon + rosemary
- Pineapple + lime
Tips:
- Use a glass pitcher or infusion bottle and let it sit in the fridge for at least 30 minutes
- Lightly crush the fruit or herbs to release more flavor
- Drink within 24 to 48 hours for best taste
Chilled Herbal or Fruit Teas
Brew your favorite herbal or caffeine-free tea, then chill it in the fridge or pour it over ice. Try:
- Peppermint or ginger tea for a cooling effect
- Hibiscus tea with a splash of lemon
- Chamomile with a slice of orange
- Unsweetened fruit teas like peach, raspberry or mango
Tip: If you want a touch of sweetness, add a splash of 100% juice or a few drops of stevia.
Coconut Water and Electrolyte Options
Coconut water naturally contains potassium and magnesium, making it a good choice after being outside or exercising. Just watch the portion size, coconut water contains natural sugars.
Other options:
- Electrolyte powders or tablets with no added sugar
- DIY electrolyte drinks (see recipe below)
- Low-sugar sports drinks for long or intense workouts
Try These Hydrating Recipes
Skip the sugary store-bought options. Make your own using simple ingredients.
Berry Citrus Ice Pops
Blend together:
- 1 cup strawberries or mixed berries
- 1/2 cup orange juice
- 1/2 cup water or coconut water
- Optional: pinch of salt for electrolytes
- Pour into molds and freeze for 4 to 6 hours.
Cucumber Lime Electrolyte Mocktail
Mix together:
- 1/2 cup cucumber juice or puree
- Juice of 1/2 lime
- 1/4 teaspoon salt
- 1/4 cup coconut water
- Top with chilled sparkling water and serve over ice. Garnish with cucumber or mint.
Watermelon Slush
Blend:
- 1 heaping cup frozen watermelon cubes
- Juice of 1/2 lime
- Splash of coconut water or plain water
- Blend until slushy. Serve with a spoon or straw for a refreshing, hydrating treat.
Keep a Variety on Hand
The key to staying hydrated without getting bored is to rotate your options. Try making a few different infusions or teas each week and keep hydrating fruits and veggies, like cucumber slices, watermelon, or bell pepper strips, prepped in the fridge for easy access.
Drinking enough doesn’t have to mean forcing yourself to chug plain water all day. With a little creativity, you can stay cool, refreshed and hydrated, all while supporting your energy, digestion, and mood.
By Cassie Story, RD, Nutrition Subject Matter Expert
