Those who are not lovers of water and want to maintain an adequate level of fluids in the body often turn to the consumption of juices that are a source of free sugars that we should avoid in the usual diet. Therefore, today we leave nine healthy and nutritious drinks to keep you hydrated in summerleaving aside the juices.
Whole or skimmed milk, no added sugar
The milk It is one of the drinks that, due to its natural composition, greatly contributes to the hydration of the body, since in addition to containing water in high proportions, it is source of minerals such as potassium and calcium that behave as electrolytes in our body.
We can consume whole or skimmed milk but it is essential that we do not add sugar or honey or other free sugar. Yes, we can flavor it with cinnamon, vanilla, unsweetened cocoa, or other spices and consume it very cold in summer to, in addition to hydrating, refresh ourselves.
Naturally flavored waters, without sugars
If water as such does not appeal to us, we can flavor it with fresh herbs, spices, fruits and even vegetables It is always important not to add table sugar or other types of simple carbohydrates that are quickly absorbed by the body.
Thus, we can easily prepare summer waters to refresh ourselves and add fluids to our diet usual, giving it the flavor that we most want in a healthy way. Or, we can make lime water with chia seeds to hydrate ourselves this summer.
Shakes or smoothies with various fruits or vegetables
The shakes or smoothies based on fruits and vegetables with water, with milk or vegetable drinks are a good alternative to hydrate this summer and add in addition to liquids, vitamins, minerals and fiber derived from the other ingredients they include.
It’s advisable always avoid added sugars in smoothies, being able to prepare a yogurt and peach smoothie, a creamy avocado and banana smoothie with lime, a blackberry smoothie with banana and chard, or a kiwi, avocado and pear smoothie avoiding honey to achieve a better choice of nutritional quality.
Lemonades, not just lemon
Lemonade is a traditional American drink that consists of flavoring water with lime, lemon and sugar. However, we can opt for this drink in different and much healthier versions if we avoid the addition of sugar and we include other types of fruits that add vitamins, minerals and antioxidants to the liquid.
Thus, we can make a pineapple and ginger lemonade, raspberry lemonade, or watermelon and mint lemonade, being fundamental in all cases. replace sugar with sweeteners.
Cold and sugar-free infusions
infusions such as tea or the coffee They are not only welcome in winter at a warm or hot temperature, but also in summer when we can serve with ice to drink very cold.
This way we can make iced tea of different types or prepare a Dalgona iced coffee. In all options too we can spice with the addition of cinnamon, vanilla, mint, lemon or others but it is essential avoid sugars being able to sweeten with sweeteners or, without the addition of an external sweetener.
Horchatas of different origins and without sugar
The horchata It is a very typical summer drink, which is obtained by crushing and infusing grains of tiger nuts, almonds, barley, rice or others.
In this way one obtains a vegetable drink with a pleasant, mild flavor that we can spice or sweeten to our liking and that offers, among other things, potassium, calcium or B vitamins.
We recommend trying its preparation at home, being able to easily prepare an almond horchata, tiger nut horchata or others, being in all cases important avoid added sugar for a better nutritional quality of the drink.
Cocktails without alcohol and without added sugar
Most of the cocktails that are enjoyed in summer include the addition of alcohol, however we can create some alternatives without this ingredient inside and also no added sugar.
The juice is usually used as an ingredient in different cocktails, but to improve their nutritional quality we recommend using a small amount of fruit juice and flavor with fresh herbs and sweetener.
Thus, we can create a virgin mosquito with lime, mint, sparkling water and sweetener as well as other non-alcoholic and healthy cocktails that help us cool off and hydrate during the summer, such as a Margarita Sunrise or a Shirley Temple cocktail.
Homemade vegetable drinks that can easily be spiced up
The vegetable drinks they are a good alternative for those who do not consume dairy, so it is possible to make a kind of vegetable milk or drink that can be derived from oats, coconut, soy, almonds or other ingredients.
We can prepare the same at home, without adding sugar and flavor them later with lemon, cinnamon, vanilla or other ingredients, also adding ice to obtain a fresh alternative that contributes to hydration in summer, as in the case of this oatmeal drink with lemon and cinnamon.
Granitas of all kinds, without simple sugars
A very refreshing option that can encourage us to add liquids to the usual diet and thus contribute to the hydration of the body are the granitas of different ingredients.
It’s fundamental avoid added sugars, but we can make various slushies in a very simple way, such as a lemon slushy, coffee slushy, cherry slushy or watermelon and lemon slushy. In all these cases we can use sweeteners instead of sugar.
These are nine healthy and nutritious drinks and different recipes that we recommend trying at home, ideal for hydrating in summer.
Image | iStock, Directo al Paladar and Vitónica