Summer is here, and staying hydrated is more important than ever! Instead of reaching for sugary sodas or artificial juices, why not try refreshing, healthy, and homemade summer drinks that not only cool you down but also provide essential nutrients?
As a certified dietitian and nutritionist, Poonam Sharma recommends natural, easy-to-make summer drinks that keep you energized and hydrated while supporting your overall health. Let’s explore some delicious and nutritious summer beverages that you can prepare at home.
1. Mint & Lemon Detox Water
A simple and refreshing detox drink that helps flush out toxins and keeps you hydrated all day long.
Ingredients:
- 1 liter of water
- 1 lemon (sliced)
- 5-6 mint leaves
- ½ teaspoon honey (optional)
- Ice cubes
How to Make:
- Add lemon slices and mint leaves to a jug of water.
- Let it sit for at least 1 hour or overnight for a stronger flavor.
- Serve with ice cubes and enjoy!
Health Benefits: Helps in digestion, detoxifies the body, and keeps skin glowing.
2. Coconut Water with Chia Seeds
Coconut water is nature’s best electrolyte drink, and adding chia seeds makes it even more nutritious.
Ingredients:
- 1 glass of fresh coconut water
- 1 teaspoon chia seeds (soaked for 10 minutes)
How to Make:
- Mix the soaked chia seeds into coconut water.
- Stir well and serve chilled.
Health Benefits: Rich in antioxidants, hydrates the body, and provides essential minerals.
3. Watermelon Cooler
Watermelon is a summer staple, and this cooler is the perfect thirst-quencher.
Ingredients:
- 1 cup watermelon (deseeded and chopped)
- ½ teaspoon lemon juice
- 4-5 fresh mint leaves
- Ice cubes
How to Make:
- Blend watermelon pieces until smooth.
- Add lemon juice and mint leaves.
- Serve chilled over ice.
Health Benefits: High in water content, helps in hydration, and is loaded with vitamins.
4. Cucumber Mint Cooler
Cucumber is known for its cooling properties, making this drink perfect for hot days.
Ingredients:
- 1 cucumber (sliced)
- 1 lemon (sliced)
- 5-6 mint leaves
- 1 glass of chilled water
How to Make:
- Blend cucumber with chilled water.
- Strain and add lemon slices and mint leaves.
- Serve with ice cubes.
Health Benefits: Keeps the body cool, aids digestion, and promotes hydration.
5. Aam Panna (Raw Mango Drink)
Aam Panna is a classic Indian summer drink that helps beat the heat.
Ingredients:
- 1 raw mango (boiled and pulp extracted)
- 1 teaspoon jaggery or honey
- ½ teaspoon black salt
- ½ teaspoon cumin powder
- 1 glass of chilled water
How to Make:
- Blend raw mango pulp with jaggery, black salt, and cumin powder.
- Mix with chilled water and serve cold.
Health Benefits: Prevents heat strokes, aids digestion, and boosts immunity.
6. Buttermilk (Chaas)
A traditional probiotic drink that is both cooling and great for digestion.
Ingredients:
- ½ cup yogurt
- 1 glass of chilled water
- ½ teaspoon roasted cumin powder
- A pinch of salt
- Fresh coriander leaves
How to Make:
- Blend yogurt and chilled water until smooth.
- Add cumin powder, salt, and chopped coriander leaves.
- Serve chilled.
Health Benefits: Supports digestion, improves gut health, and cools the body.
7. Pomegranate & Basil Cooler
A delicious and antioxidant-rich summer drink that keeps you refreshed.
Ingredients:
- ½ cup pomegranate seeds
- 5-6 basil leaves
- 1 glass of chilled water
- Ice cubes
How to Make:
- Blend pomegranate seeds with chilled water.
- Strain and add basil leaves.
- Serve over ice.
Health Benefits: Improves blood circulation, fights inflammation, and keeps skin healthy.
8. Herbal Green Tea Cooler
A detoxifying drink loaded with antioxidants to keep you energized.
Ingredients:
- 1 green tea bag
- 1 glass of cold water
- ½ teaspoon honey
- 1 teaspoon lemon juice
- Ice cubes
How to Make:
- Brew green tea and let it cool.
- Add honey and lemon juice.
- Serve chilled over ice.
Health Benefits: Boosts metabolism, detoxifies the body, and provides antioxidants.
Final Thoughts
Staying hydrated in summer is essential for overall health and well-being. These easy-to-make, nutritious summer drinks will not only keep you cool but also provide essential nutrients to keep you active and refreshed.
For personalized diet consultations, book an appointment with Dietitian Poonam Sharma at call +91 9958367134.
Start your healthy summer journey today!
