July 13, 2023

Recipe Adventure: A License To Chill Drinks

Water your creativity with these seven cold drink recipes

row of fruit slushies in glasses next to fruit

Bright, sunny days and a sharp increase in temperature bring about a whole new need to stay cool, calm and collected during the summer. Even on the hottest days, dehydration is no joke. If you get a sudden urge to quench your thirst, or you feel achy, tired, dizzy or confused, chances are you could use a nice cold glass of water.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Not only is water lifesaving, but it also has other benefits like increasing your blood pressure. For older generations, this is particularly helpful as we tend to lose water content in our bodies as we age and become dehydrated more quickly.

But what if you’re bored with water? Even after you’ve added lemons and limes to the mix, you might want to occasionally shake up your concoctions with the help of other fresh fruits, veggies or herbs or by looking to sparkling water instead. You can also chill out with homemade fresh fruit slushies or perk up your favorite iced teas, too — without added sugar or preservatives.

Cold drink recipes

Not sure where to start on the creative front? Registered dietitian Julia Zumpano, RD, LD, shares some fun recipes to cool you off when just plain old water isn’t cutting it.

7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Mint sparkling water

Mint leaves are chock full of antioxidants and can help with an upset stomach. Add one to three sprigs of mint to your sparkling water, and you’ve got one heck of a hydrating digestive aid that cools you off and keeps you coming back for more.

Advertisement
7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Strawberry and basil sparkling water

When we think of basil, we probably think of a fresh green salad or pesto on pasta or pizza. But did you know it’s a great additive for sparkling water, too? Basil has anti-inflammatory properties — plus two tablespoons of chopped basil leaves supplies around 22% of your daily recommended dose of vitamin K. Add one to three basil leaves with two to four sliced strawberries and you’ve got one delicious twist on a cold drink.

7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Ginger and lemon sparkling water

Sure, you’ve heard about adding lemon to your water, but what if you paired it with ginger, too? The spice carries some kick but it also has a number of other health benefits that provide pain relief, improve blood sugar regulation, reduce nausea and more. Keep in mind that a little ginger goes a long way. You’ll just want to grate or slice a tiny piece into your water and then add more to taste alongside 1/4 to 1/2 sliced lemon.

7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Cucumber water

Adding just three to five slices of cucumber to your water can make all the difference — and keeping a reserve of cucumber water in the fridge can make a great addition to any summer gathering. Cucumbers contain a specific antioxidant known as lignans, which has health benefits that lower the risk of heart disease, menopausal symptoms, osteoporosis and even breast cancer. For added benefit, leave the skin on when soaking the cucumbers in water.

7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Blueberry sparkling water

Tiny but powerful, blueberries have a lot of great traits. They’re rich in antioxidants, full of vitamins and minerals and are high in soluble fiber, which can help manage your cholesterol. Adding 1/4 to 1/2 cup of frozen blueberries can also reduce your need for ice.

Advertisement
smoothie with strawberries and bananas next to it

Fresh fruit slushies

By now you’re probably thinking: Enough with the water already. We hear you! Blending water-packed fruits to create smoothies can also cool you down when you need it the most, while also providing other health benefits along the way. For the best smoothies, you’ll want to rely on fresh fruits. Puree 1 to 1 1/2 cups chopped watermelon, mango, kiwi or strawberries with 1 cup ice plus a few drops of water. All of these fruits are great sources of water and contain folic acid, vitamin A and fiber.

7 Guilt-Free Ways to Quench Your Thirst (Slideshow)

Cold brewed teas

Teas come in all kinds, and there are quite a lot of them that work just as well when they’re steeped and chilled. Peppermint tea can help with an upset stomach, while a tangy hibiscus tea has anti-inflammatory and antioxidant properties. Even a good spicy chai offers similar benefits to ginger. And green teas have more antioxidants than all other teas. Garnish these drinks with mint, ginger or sliced fruit for added taste, texture and benefit and you’ve got yourself one heck of a cooldown.

Related Articles

Older couple standing in kitchen taking vitamins
February 26, 2024
Do Men and Women Really Have Different Nutrition Needs?

When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than that

Various cuts of red meat displayed
February 14, 2024
Is Red Meat Bad for You?

It has nutrients your body needs, but it also comes with some serious health risks

A roasted pork chop on a mound of vegetables with sauce, displayed in a white bowl
February 12, 2024
Is Pork Red or White Meat? And Is It Healthy?

Despite what you may have heard, pork is actually red meat (and it comes with the same risks as other red meats)

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 23, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Muffins and sweetbreads with frosting on trays at bakery.
November 21, 2023
13 Foods That You Didn’t Know Contain Dairy

Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate

Person during a consultation with their dietitian.
November 8, 2023
Could You Have a Fructan Intolerance?

A low-FODMAP elimination diet can help identify your symptoms

Closeup of a chocolate souffle with strawberry garnish on dark plate.
November 6, 2023
Recipe: Decadent Chocolate Soufflé

Only 130 calories per serving, this dessert deserves your attention

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad