Quench Your Thirst with These 4 Refreshing Summer Fruits and Drinks You Didn't Know You Needed

Summer has arrived, bringing with it sunny days and the urge to stay cool. As temperatures rise, keeping hydrated becomes even more important. One of the best ways to hydrate is with refreshing, naturally hydrating fruits and drinks. In this post, we’ll highlight four top summer fruits and beverages, complete with easy and delicious recipes you can make at home.

Hibiscus: The Underestimated Cooling Powerhouse

Hibiscus is commonly known in different parts of the world as Roselle, Agua de Jamaica, Ambashthaki, Bissap, Erragogu, Flor de Jamaica, Florida cranberry, Gongura, Groseille de Guinée, Guinea Sorrel, Hibisco, Hibiscus Calyx, Jamaica Sorrel, Karkade, Karkadé, Lo Shen, Oseille de Guinée, Oseille Rouge, Pulicha Keerai, Red Sorrel, Red Tea, Rosa de Jamaica, Rosella, Roselle, Sour Tea, Sudanese Tea, Te de Jamaica, Thé Rose d'Abyssinie, Thé Rouge, Zobo, Zobo Tea, Sobolo. It is refrigerant or cooling and astringent, thereby decreasing body temperature. It contains anthocyanins, polyphenols, iron, zinc, manganese, magnesium, vitamin C & K, quercetin, malic acid, citric acid. Additional benefits include lowering blood pressure, decreasing inflammation, and relaxing smooth muscles, which aids digestion.

Hibiscus Tea / Sobolo /Zobo Drink Recipe

Ingredients:

• 1 cup dried hibiscus calyx, "popularly called leaves"

• 4 cups water

• 3-6 drops of organic monk fruit extract--for diabetics in place of pineapple juice (adjust to taste)

• 1 whole pineapple

• Lemon slices

• Mint leaves

  
  

Instructions:

1. In a pot, bring 4 cups of water to a boil.

2. Wash and add the dried hibiscus calyx to the boiling water.

3. Wash the whole pineapple and peel

4. Add peels to boiling water and juice the fleshy part and keep it for later use

5. Reduce the heat and let it simmer for about 15-20 minutes.

6. Add some sliced lemon and mint leaves

7. Remove from heat and strain the tea to remove the hibiscus flowers, lemon, mint leaves, and pineapple peels.

8. Add monk fruit extract to the strained tea while it is still warm, stirring until dissolved (for diabetics).

   Alternatively: Can wait and add only the Pineapple juice after it cools to room temperature in Step 10 (non-diabetics)

9. Let the tea cool to room temperature, then refrigerate until chilled.

10. Serve over ice, garnished with remaining lemon slices and mint leaves if desired.

This vibrant, refreshing tea is caffeine-free with low calories (without pineapple juice), and nutritionally rich, making it a great natural body temperature regulator and a summer party favorite.

Cooling Down Naturally with Hibiscus Iced Tea - Refreshing & Healthy

Watermelon: The Ultimate Summer Fruit

Watermelon takes the spotlight as the ultimate summer fruit. With approximately 92% water content, it’s a fantastic choice to keep you hydrated on sizzling days. This delightful fruit is not only refreshing but also rich in vitamins A and C. Plus, it contains antioxidants like lycopene, which can help combat oxidative stress.

Watermelon Lemonade Recipe; Refreshing Summer Fruits and Drinks

Ingredients:

• 4 cups of cubed watermelon with seeds (seeds can be removed)

• 1 cup of freshly squeezed lemon juice

• 1/4 cup of honey or 3-6 drops of organic monk fruit extract (adjust for sweetness) (optional)

• 4 cups of water

• Ice cubes

• Mint leaves for garnish

  
  

Instructions:

1. Blend the cubed watermelon until smooth.

2. Strain the puree through a fine mesh sieve into a large pitcher to remove excess pulp.

3. Mix in the lemon juice, honey/monk fruit extract, and water until well combined.

4. Serve over ice and garnish with fresh mint leaves.

   
   

This colorful watermelon lemonade is great for summer barbecues or relaxing by the pool. In fact, it provides about 36% of your daily vitamin C needs with just one serving, making it both tasty and nutritious.

Refreshing slices of watermelon ideal for summer hydration.

Cucumber: The Unsung Hero of Hydration

Cucumbers are often underrated but deserve a spot in your summer hydration routine. With roughly 95% water content, they help you feel refreshed and full of energy. Additionally, cucumbers contain essential nutrients such as vitamins K and B, and potassium, which can aid in hydration.

Cucumber Mint Infused Water Recipe

Ingredients:

• 1 medium cucumber, sliced

• 1 bunch of fresh mint leaves

• 8 cups of water

• Ice cubes

• Lemon slices (optional)

  
  

Instructions:

1. In a large pitcher, mix the cucumber slices and mint leaves.

2. Fill the pitcher with water and add ice cubes.

3. Allow the mixture to sit in the refrigerator for 2-4 hours for the flavors to blend.

4. Serve chilled, garnished with lemon slices if desired.

   
   

This cucumber mint water not only looks appealing but is also a refreshing way to stay hydrated. Studies show that staying hydrated can improve mood and cognitive performance, making this drink both beneficial and enjoyable. This also a great choice for diabetics.

Cucumber Drink: The Ultimate Hydration Boost for Skin & Energy

Coconut: Nature’s Hydration Station

Coconut water has surged in popularity due to its impressive health benefits. Packed with electrolytes, it serves as a perfect beverage for replenishing fluids lost during outdoor activities. With only 46 calories per cup and a high potassium content (more than a banana), coconut water is an ideal choice after a summer workout.

Coconut Water Smoothie Recipe

Ingredients:

• 1 cup of coconut water

• 1 frozen banana

• 1 cup of spinach (optional for added nutrients)

• ½ cup of pineapple chunks (fresh or frozen)

• Ice cubes

  
  

Instructions:

1. Blend all ingredients until smooth.

2. If you find the smoothie too thick, add more coconut water until you reach your desired texture.

3. Pour into a glass and enjoy!

   
   

This coconut water smoothie is not only revitalizing but also provides a quick energy boost. It’s perfect for a mid-afternoon snack or a quick breakfast on the go. A study found that coconut water hydrates you as effectively as regular water with more nutritional benefits, making it a fantastic alternative.

Nourishing coconut water smoothie ready to quench your thirst.

Hydration for a Healthier Summer

Staying hydrated during the hot months is vital, and there’s no better way to do it than with these delicious, natural choices. Watermelon, hibiscus, cucumber, and coconut water are not just refreshing; they are also loaded with vitamins and minerals your body needs. Preparing these easy recipes will not only satisfy your thirst but also add vibrant flavors to your summer days.

The next time you reach for a sugary drink or soda, consider whipping up one of these refreshing Summer Fruits and Drinks recipes instead. Your body will be grateful for the hydration boost!

Here’s to a healthy and hydrated summer!

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Written by: Dr. Nancy Ampadu, licensed Naturopathic Medical Doctor.

DeNANCEA offers personalized, comprehensive, and integrative naturopathic healthcare to promote overall health and well-being. To find more information and for appointment booking, use the Click Me button.

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