As temperatures rise, staying cool and hydrated is essential with refreshing summer drinks that keep you healthy, writes ABHI SINGHAL

As the sun blazes and temperatures soar, staying hydrated becomes more important than ever. Summer brings long, sweltering days that can quickly lead to dehydration, fatigue, and heat-related illnesses. While drinking plain water is essential, incorporating refreshing and nutritious drinks into your daily routine not only quenches thirst but also provides essential nutrients, boosts energy, and helps regulate body temperature. Homemade summer beverages like Watermelon Cucumber Cooler, Sparkling Lemonade, and Lemon Iced Tea are perfect alternatives to sugary sodas. Packed with vitamins, antioxidants, and natural hydration, these drinks keep you feeling refreshed and revitalised throughout the day.

Watermelon Cucumber Cooler

Watermelon and cucumber are among the most hydrating foods, containing about 90-95% water. This delicious and refreshing drink is perfect for summer, as it helps cool the body, keeps you hydrated, and provides essential nutrients. The natural sweetness of watermelon blends beautifully with the mild flavour of cucumber with lime adding a tangy kick. Adding mint leaves enhances the taste and provides a refreshing aftertaste.

Ingredients:

• 2-3 cups watermelon, cubed – Fresh and seedless watermelon is ideal for a smooth texture.
• 1 cucumber, peeled and roughly chopped – Choose a fresh, firm cucumber for a crisp taste.
• 1 lime, juiced – Adds a refreshing tang and boosts Vitamin C content.
• 2-3 mint leaves, chopped (optional) – Mint gives a cooling effect and enhances the aroma.
• Ice cubes (optional.

Instructions:

Step 1: Prepare the Ingredients

• Cut the watermelon into cubes and remove any seeds.
• Peel the cucumber and roughly chop it.
• Squeeze the juice from one lime.
•  If using mint, chop the leaves finely for a burst of flavor.

Step 2: Blend the Ingredients

• Add the watermelon cubes, cucumber pieces, lime juice, and mint leaves (if using) into a blender.
• Blend until smooth. If you prefer a thinner consistency, you can strain the mixture using a fine sieve.

Step 3: Serve and Enjoy

• Pour the drink into a glass over ice cubes for an extra cool effect.

Advantages in SUMMER

Hydrates the Body – Watermelon and cucumber contain 90-95% water, preventing dehydration.

Cools the Body – Cucumber and mint have natural cooling properties, reducing body heat.

Boosts Immunity – Rich in Vitamin C from lime, enhancing immune function.

Aids Digestion – Fibber helps digestion and prevents bloating.

Improves Skin Health – Hydration and antioxidants promote glowing skin.

Low-Calorie & Naturally Sweet – A healthy alternative to sugary drinks.

Energises Instantly – Provides essential nutrients, refreshing the body and mind.

Sparkling Lemonade

A refreshing and healthy alternative to sugary store-bought lemonade! This homemade version is low in sugar yet bursting with flavour.

Ingredients:

• ½ cup sparkling water
• ½ cup regular water
• 2 tbsp fresh lemon juice
• Ice cubes
• 1 tsp raw honey or maple syrup (optional)

Instructions: Mix sparkling and regular water in a glass. Stir in lemon juice, ice, and sweetener (if needed). Adjust to taste and enjoy!

Advantages in Summer:

Hydrating & Refreshing – Prevents dehydration and keeps the body cool.

Boosts Immunity – Vitamin C from lemon strengthens immunity.

Aids Digestion – Lemon supports gut health and detoxification.

Low-Calorie Alternative – Healthier than sugary sodas.

Energises & Replenishes – Natural electrolytes restore energy.

Lemons during summer help in hydration, boosting immunity with vitamin C, aiding digestion, and helping with weight management.

Lemon Iced Tea

A refreshing and antioxidant-rich summer drink that balances the bold flavour of tea with the freshness of lemon.

Ingredients:

• 2 cups water
• 1 black or green tea bag
• 1 tbsp fresh lemon juice
• 1-2 tsp honey or maple syrup (optional)
• Ice cubes
•  Lemon slices (for garnish)

Instructions: Boil water and steep the tea bag for 3-5 minutes. Remove the bag, let it cool, and then mix in lemon juice and sweetener. Pour over ice and garnish with lemon slices.

Advantages in Summer:

Hydrating & Cooling – Keeps the body refreshed.

Rich in Antioxidants – Protects against oxidative stress.

Aids Digestion – Lemon and tea improve gut health.

Boosts Energy – Natural caffeine provides a mild energy lift.

In the summer, mint leaves offer cooling properties, aid digestion, boost immunity, and provide a natural boost for overall well-being.