The Best Non-Alcoholic Summer Drinks

Non-Alcoholic Summer Drinks

The best non-alcoholic summer drinks are hydrating, packed with nutritious ingredients, visually pleasing for the serving situation, and leave you refreshed. The fluid component derived from these beverages counts toward the daily fluid intake that is essential for the body. Sleep quality, cell function, motor skills, and mood are all improved by staying hydrated.

Make your drinks with milk or natural fruit juices to get essential vitamins and minerals, and top up with sparkling water or club soda to increase volume and carbonation. Avoid or limit the use of sugar. Opt for natural sweeteners where possible. There are of course many enjoyable and refreshing summer drinks high in calories and sugar when you want a treat, but they should be kept to a minimum while refreshing, healthy hydration is maximized.

If you want to feel energized on a long summer afternoon or lift your glass at the next holiday party as you enjoy a celebratory drink without any of alcohol’s adverse effects, pick from these non-alcoholic summer drinks.

  • Svalbarði Polar Iceberg Water
  • Iced Latte
  • Ginger Soda
  • Ginger Beer
  • Strawberry Lemonade
  • Fruity Mocktail
  • Watermelon Lemonade
  • Iced Mocha
  • Iced Tea
  • Raspberry Lime Margarita Fizz

1. Svalbarði Polar Iceberg Water

 Svalbarði Polar Iceberg Water Bottle and Gift Tube

Svalbarði is water from icebergs gathered from the seas around Norway’s Svalbard archipelago just 1000 miles from the North Pole. It is the world’s northernmost bottled water. It is presented in an award-winning glass bottle, with a sustainable wood cap, and gift tube that matches the elegance of high-end alcoholic beverages, but in the form of the most elemental beverage of all: water. It has a super-low mineral content because the source is essentially ancient, fresh snow that has been preserved for hundreds or even thousands of years.

Svalbarði Polar Iceberg Water is one of the most recognized waters in the emerging Fine Water market. As awareness of the unique qualities of different natural waters grows, Svalbarði’s rare iceberg water source, high-end presentation, and eco-mission to help save their arctic home have led many top restaurants and fine water distributors to carry it as their premier water offering.

Svalbarði Iceberg Water Advantages:

  • Non-alcoholic replacement or complement when occasions call for elegant luxury.
  • Excellent base for other drinks because of its super-low mineral level which ensures it enhances rather than interferes with the flavors of other ingredients.
  • A carbon-negative brand which funds greenhouse gas reducing projects that help save 100kg of the arctic ice cap from melting per bottle sold.

Svalbarði Iceberg Water Disadvantages:

  • Ultra-premium price on par with premium alcoholic beverages.
  • Limited availability due to the difficulty of obtaining arctic icebergs.

Svalbarði Iceberg Water Taste: Ultra-light, fresh taste like catching snowflakes on the tongue. Extremely smooth mouthfeel. A slight “bite” to the taste at the end.

Svalbarði Iceberg Water Cost: €95 ($105) per 750ml bottle

Svalbarði Iceberg Water Recipe: Just open one of the beautiful bottles and serve. For a maximum sense of taste, especially when comparing to other waters, serve at room temperature. For an experience similar to tasting an iceberg straight out of the water, serve chilled.

Svalbarði Iceberg Water Nutritional Value: No calories as with any water of course, but also extreme purity with virtually no nitrates or other pollutants as it was preserved as ice since long before modern pollution.

2. Iced Latte

Iced Latte with Straw at Cafe

Iced latte is espresso mixed with milk on ice. It is made the same way as a regular latte, except with a lot more milk. An iced latte has 3/4 milk content and only 1/4 espresso, while the hot version has 2/3 milk and 1/3 espresso. You can use any kind of milk: whole, skimmed, almond, soy, or coconut milk. A perfectly done cup of iced latte has three visible layers: the coffee base, the milk in the middle, and the ice on top. Optionally, milk foam can be added on top.

A shot of espresso, which is one ounce or 30ml, contains 64mg of caffeine. If you prefer a stronger iced latte and add double shots, then your drink will have 128mg of caffeine.

Iced lattes are believed to have originated in the US before the American Civil War. Coffee enthusiasts in warmer regions modified this brew to have a refreshing drink they could prepare at home as an alternative on hot days.

Ice Latte Advantages:

  • A high concentration of caffeine for those who want it.
  • Easier on the stomach, like most cold brews. Dr. Maheinthan Yogeswaran, a general practitioner with Medicspot says they are "calmer on your digestive system so you’re less likely to have an upset stomach after drinking your cup of joe cold."
  • Less acidity to better maintain healthy teeth.

Iced Latte Disadvantages:

  • For those who do not want caffeine, even decaf espresso has some caffeine in it
  • High in calories due to milk content.
  • Cold brew coffee has fewer antioxidants than hot coffee.

Iced Latte Nutritional Value: The drink has 100 calories per 8 oz (240ml) serving, though it varies depending on the milk and sweetener used. On average, one serving contains 2.4g of fat, 4.2g of protein, and 15g of carbs.

Ice Latte Taste: The strong coffee flavor is not as pronounced because of the addition of milk and sweetener. Expect to have a mild, milky-flavored drink with a hint of coffee.

Iced Latte Cost: A grande (medium) at Starbucks can cost over $5 or make it at home for less than $2. Most coffee shops make their iced coffee using a different method than the one they use for hot coffee, making the process costlier and more time-consuming. Additionally, coffee that is brewed cold uses about twice as many beans as a hot brew which can account for the higher price tag.

Iced Latte Recipe (1 Serving):

  • Ingredients:
    • 2 espresso shots (2 oz or 60ml)
    • 1/2 cup (120ml) whole milk - cold
    • 2 tsp (10ml) sugar, honey, or maple syrup, coffee syrup, caramel sauce, or simple syrup (to taste)
  • Instructions:
    • Pour the espresso into a glass filled with ice. 
    • Add the liquid sweetener to the glass.
    • Pour milk into the glass and stir until the milk, sweetener, and espresso are mixed well.
  • Garnish: Pinch of nutmeg
  • Storage: Lattes contain milk and should be consumed within 24 hours. Do not leave out for more than 2 hours.

3. Ginger Soda

Fizzy Ginger Soda with Lemon

Ginger Soda (not to be confused with ginger ale) is a carbonated beverage flavored or infused with fresh ginger. It is typically used as a mixer for alcoholic beverages or consumed on its own as a refreshing soda. People abstaining from alcoholic beverages or ordinary fizzy drinks will find ginger soda to be a healthy and refreshing non-alcoholic summer drink option.

Ginger Soda Advantages:

  • When flavored with actual ginger, Ginger Soda delivers the herb’s benefits for heart health, headaches, and nausea, as well as its antioxidant and anti-inflammatory properties. Varieties of ginger soda with more ginger will deliver more health benefits.

Ginger Soda Disadvantages:

  • Ginger soda in large amounts may cause increased gassiness and bloat.
  • Those with diabetes should avoid adding too much sugar to ginger soda.

Ginger Soda Nutritional Value: A typical serving of ginger beer has 110 calories with zero fat or protein content. Calories will vary depending on the amount of sweetener added.

Ginger Soda Taste: The tart, citrusy flavor of ginger soda makes it refreshing and enticing. When prepared with a significant amount of actual ginger, it has a distinct peppery flavor.

Ginger Soda Cost: Under $2

Ginger Soda Recipe:

  • Ingredients:
    • 1/4 cup (32g) chopped peeled ginger, plus a slice of ginger for garnish
    • 1/2 cup (120ml) fresh lemon juice
    • 1/4 cup (60ml) honey
    • 1quart (1liter) Seltzer
    • Pinch of salt
  • Instructions:
    • In a small saucepan, cook ginger in water for 45 minutes at a low simmer, partially covered. Remove from the heat, cover, and set aside for 20 minutes to steep.
    • Strain mixture through sieve and press on ginger
    • Return the liquid to the saucepan and pour in the honey and a pinch of salt. Stir constantly over medium heat until the honey has dissolved.
    • Chill syrup in a covered jar until cold
    • Mix ginger syrup with seltzer and lime juice gradually. Adjust to taste.
  • Quick Version: Blend ginger with 1/2 cup water until smooth. Strain, pressing on solids to yield 1/2 cup juice. Stir together ginger juice, lemon juice, and honey, and serve chilled.
  • Garnish: Add fresh mint leaves or a cinnamon stick to the boiling water or add brown sugar to create a rich syrup. Cane sugar, pineapple, or honey can be added to enhance the taste.
  • Storage: Refrigerate extra ginger syrup for up to one week. Ginger juice (without honey and lemon) can be frozen for up to 3 months. Defrost before using.

4. Ginger Beer

Old Jamaica Ginger Beer at a Bar

Ginger beer is made with water, lemon juice, ginger, and sugar to create a robust flavored non-alcoholic summer drink. It is similar to a stronger version of ginger ale. Invented in the mid-1700s in England, brewers fermented the ingredients with sugar and then added yeast to create an alcoholic ginger beer. Ginger beer is now made as a non-alcoholic beverage with bubbles created by carbonation rather than fermentation.

Ginger Beer Advantages:

  • When flavored with actual ginger, Ginger Beer delivers the herb’s benefits for heart health, headaches, and nausea, as well as its antioxidant and anti-inflammatory properties. Fresh and dried ginger both contain a range of natural oils -  gingerol and shogaol - that are linked to ginger's health advantages.
  • May provide some relief against morning sickness. Ginger alleviates nausea and doesn't cause harmful effects on pregnant women or their babies as per a 2014 study by Estelle Viljoen at the Tygerberg Academic Hospital in South Africa.

Ginger Beer Disadvantages:

  • Ginger beer in large amounts may cause increased gassiness and bloat.
  • Those with diabetes should avoid adding too much sugar to ginger soda

Ginger Beer Nutritional Value: A typical serving has 74 calories and 6.6 grams of sugar which is 7% of daily sugar intake.

Ginger Beer Taste: Ginger beer is often described as having a stronger, spicier flavor than ginger ale. It is often used as a mixer in drinks owing to its aromatic and spicy flavor, but many drink it on its own.

Ginger Beer Cost: Ginger Beer is more expensive than ordinary drinks, with sparkling water adding to the cost.

Ginger Beer Recipe (4 Servings):

  • Ingredients:
    • 1/4 cup (32g) freshly grated ginger
    • 1/2 cup (120ml) lemon juice
    • 1 1/4 cup (180ml) sugar 
    • 1/8 tsp or a pinch of yeast
    • 2 1/2 cups (600ml) natural-source water such as spring or iceberg water
  • Instructions:
    • Juice the lemon and set it aside
    • Pour sugar into the bottle
    • Pour the yeast into the bottle. Shake the bottle to ensure that the yeast and sugar are evenly distributed.
    • Fill the bottle halfway with ginger and lemon juice.
      Fill the bottle halfway with cold water and shake vigorously until the sugar and yeast are completely dissolved.
    • Fill the bottle with water, allowing an inch or two of space between the lid and the water.
      Place the bottle in a warm location for 2 days. If the temperature is above 80F (27C), a single day may be sufficient. The longer you let it ferment, the drier the final mix will be
    • Refrigerate the bottle to stop fermentation. Sieve the mixture after a few hours and enjoy.
  • Storage: Refrigerate for up to two weeks.

5. Strawberry Lemonade

Four Ingredient Strawberry Lemonade

A simple non-alcoholic drink that can be made in less than 10 minutes, strawberry lemonade is a  healthy and fun drink for summer. As the name indicates, the main ingredients are strawberries and lemon. If you add limes instead of lemons, you can call it a Strawberry Limeade. 

The strawberries in most stores are a hybrid of two wild strawberry species from North America and Chile. Berries typically have seeds on the inside but strawberries have tiny edible seeds all over their surface. An average strawberry has around 200 seeds.

Strawberry Lemonade Advantages:

  • Strawberries are an excellent source of vitamin C and manganese and also contain folate and potassium.
  • Strawberries are packed with antioxidants known as polyphenols that help to lower levels of the ‘bad’ LDL cholesterol, while increasing levels of the ‘good’ HDL cholesterol. 

Strawberry Lemonade Disadvantages:

  • Easy to add too much sugar for good health.
  • Drinking too much lemon juice can cause heartburn and nausea.

Strawberry Lemonade Nutritional Value: As per the USDA Food Composition Databases, strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%). 4 ounces (100g) of raw strawberries will equal 32 calories approximately. 

Strawberry Lemonade Taste: The sweetness of strawberries is elevated by the addition of lemons. This lemonade has a soft taste and makes for a healthy and refreshing beverage, especially on hot summer afternoons. 

Strawberry Lemonade Cost: A cup of strawberry lemonade can cost you between $3 - $5 when purchased from outside, but making it at home will take the price down to between $1 - $2 depending on the price of ingredients in your area.

Strawberry Lemonade Recipe (4 Servings):

  • Ingredients:
    • 3/4 cup (180ml) freshly squeezed lemon juice
    • 1/4 cup (60ml) honey or granulated sugar to taste. Adjust based on your preference and sweetness of strawberries
    • 4 oz (100g) fresh, ripe strawberries, stems removed
    • 3 cups (710ml) of natural source water such as spring water or iceberg water
    • Instructions:
      • Combine the strawberries, lemons, honey, and 2 cups of water in blender
      • Strain the strawberry lemon mix, add 1 cup of water through the strainer
      • Taste and add additional honey/sugar if needed
      • Serve cold
    • Garnishes: Add lemon slices, strawberry pieces, and/or fresh herbs (mint, lemon verbena, lemon balm, basil)
    • Storage: Refrigerate for up to one week.

      6. Fruity Mocktail

      Fruity Mocktail in Nice Glass

      A mocktail is a cocktail that does not contain alcohol. You can create unique drinks that are flavorful and nutritious by using a variety of fruits, juices, sodas, syrups, infused waters, teas, spices, and garnishes to make easy and fun summer drinks. If you are looking to limit your intake of alcohol in social situations or otherwise, switching to Fruity Mocktails means you have a drink with a similar appearance to the alcoholic versions.

      Fruity Mocktail Advantages:

      • High in nutrients because the ingredients are natural and preservative-free.
      • Hydrating without the carcinogenic or diuretic properties of alcohol. 
      • Easy and quick to make. Some require only a few ingredients.

      Fruity Mocktail Disadvantages:

      • Fruit juices have had the fiber removed, giving most of the calories and sugar with fewer nutritional benefits.
      • Fruit juices can cause dramatic spikes in blood sugar. "[Juice] can increase blood sugar quickly, leading to a burst of energy followed by a blood sugar crash," says Shapiro.

      Fruity Mocktail Nutritional Value: Varies based on chosen fruits, but tend to be high in sugar.

      Fruity Mocktail Taste: Mocktails are refreshing and their taste varies depending on the fruits used. 

      Fruity Mocktail Cost: Cost varies depending on ingredients. 

      Fruity Mocktail Recipe (1 Serving):

      • Ingredients:
        • 2 tbsp (30ml) freshly squeezed lemon juice
        • 2 tbsp (30ml) freshly squeezed orange juice
        • 2 tbsp (30ml) pineapple juice
        • 1/2 tbsp (7ml) non-alcoholic grenadine
        • 1/4 cup (60ml) ginger ale, or club soda
        • Instructions:
          • Pour the juices and grenadine into a cocktail shaker filled with ice and shake well
          • Strain into a chilled glass filled with fresh ice.
          • Top with the ginger ale.
          • Garnish:  Add slices of pineapple and/or orange, mint, lime slice, or cinnamon stick.
          • Quick Version: Blend equal parts cranberry, apple, and orange juice in a pitcher and serve chilled.
            • Other Combinations to Try:
              • Grapefruit juice, pomegranate juice, lime juice
              • Orange juice, mango juice, and cranberry juice
              • Grape juice, cranberry juice, and pear juice
              • Passion fruit juice, coconut juice, and lime juice
              • Pomegranate juice, watermelon juice, lime juice
              • Pineapple juice, pear juice, and pomegranate juice
              • Raspberry juice, blueberry juice, cranberry juice.
            • Storage: Refrigerate for up to 24 hours. Add ginger ale or soda before serving.

            7. Watermelon Lemonade

            Two Glasses of Watermelon Lemonade with Straws

            Watermelon lemonade has just two basic ingredients: fresh watermelon and lemon juice. This makes it one of the simplest, tastiest, and most refreshing non-alcoholic summer drinks. Watermelon is a large, sweet fruit originally from Southern Africa and is related to cantaloupes, zucchinis, pumpkins, and cucumbers.

            Watermelon Lemonade Advantages:

            • Easy to make
            • Low in calories and consists mostly of water and simple sugars.
            • Watermelon aids in the management of blood pressure, is rich in vitamin C, and provides electrolytes such as potassium.

            Watermelon Lemonade Disadvantages:

            • High in natural sugar content from the watermelon.

            Watermelon Lemonade Nutrients: A 240g serving typically contains 110 calories and 30g of carbs.

            Watermelon Lemonade Taste: Watermelon lemonade is a sweet and tangy drink brimming with fresh watermelon flavor. 

            Watermelon Lemonade Cost: All-natural watermelon lemonades can be made at home for less than $2 per serving. 

            Watermelon Lemonade Recipe (1 Serving):

            • Ingredients: 
              • 2 cups (200g) seedless watermelon cubes 
              • 2 tbsp (30ml) lemon juice
              • pinch of salt 
              • Instructions:
                • Add 2 cups of seedless watermelon cubes to a blender.
                • Add a few drops of water and blend till it turns smooth. 
                • Add lemon juice, and a pinch of salt. Blend for a few seconds.
                • Serve chilled
              • Garnish: Mint leaves and lemon wedges
              • Storage: Tastes best when served immediately. Do not refrigerate for more than 24 hours.

              8. Iced Mocha

               Iced Mocha in Jar with Straw

              Iced mocha is a combination of brewed coffee, milk, chocolate sauce, and whipped cream. An iced mocha is typically made with 10% chocolate sauce, 40% brewed coffee, 40% milk of choice, and 10% whipped cream on top. What makes it different from other types of cold brews is the type of coffee used and the extra add-ins.

              Iced Mocha Advantages:

              • Enjoyable non-fruity option.
              • Combination of cocoa and caffeine can increase alertness.

              Iced Mocha Disadvantages:

              • Very high in calories. The average iced mocha has more calories than most other caffeinated cold brews because of the chocolate sauce and whipped cream. A medium version sold at most coffee chains contains 410 calories, 14g of fat, and 60 grams of carbs which are mainly sugar. 
              • Experts recommend limiting the intake of such drinks to avoid health problems. According to Dr. Rachel Thompson, science program manager at London-based World Cancer Research Foundation, “The fact that there is (some version of) iced coffee on the market with over a quarter of a woman’s daily calories allowance is alarming”.

              Iced Mocha Nutritional Value: A typical cup of iced mocha has 153 calories whereas a similar serving of iced latte has a total of 110 calories. The high sugar content in iced mocha makes it one of the least healthy options when it comes to non-alcoholic caffeinated summer beverages.

              Iced Mocha Taste: Iced mochas are known for their rich boldness in flavor. An Iced Mocha is not as sweet as a latte and not as strong as a regular cup of coffee but has a distinct flavor of its own. If you like the taste of chocolate in your beverage, this will be a refreshing creamy summer drink that is easy to make as well.

              Iced Mocha Cost: A grande (medium) at Starbucks can cost over $4 whereas you can make one at home for less than $3. 

              Iced Mocha Recipe (1 Serving):

              • Ingredients:
                • 3/4 cup (150ml) milk
                • 1/4 cup (32g) chocolate syrup or dark chocolate buttons
                • 1oz (30ml) freshly made espresso
                • 1oz (30ml) double cream, whipped (optional)
                • Pinch cocoa powder or cinnamon, or both (optional)
                • Instructions:
                  • Pour 1/3 of the milk into a small pan and add the chocolate buttons or chocolate syrup. Mix well until melted, then leave to cool.
                  • Half-fill a large glass with ice, then pour in the cooled chocolate milk and the remaining milk and stir to combine.
                  • Top up with more ice, then slowly pour in the espresso. Add some whipped cream and a dusting of cocoa powder or cinnamon.
                • Storage: Refrigerate for a maximum of 48 hours.

                9. Iced Tea

                Iced Tea with Lemon Wedge and Straw

                Iced tea is a form of tea that is brewed cold and then mixed with ice. It is almost always sweetened. Iced tea is usually made with black, white, or green tea, but various herbal teas can also be served as iced tea. Some teas include syrups to enhance the flavor, such as lemon, peach, cherry, orange, and passionfruit.

                The drink is popular enough to have a day dedicated to it and June 10th is celebrated every year as National Iced Tea Day in the United States.

                Iced Tea Advantages:

                • Low in calories and natural sugars (when unsweetened).
                • High in flavonoids which are excellent antioxidants that help prevent chronic conditions including cardiovascular disease and cancer.
                • Black tea is high in manganese and fluoride which helps prevent the onset of osteoporosis. 

                Iced Tea Disadvantages:

                • Black tea is rich in oxalate, excess consumption of which can lead to the formation of kidney stones.
                • Typical sweetened iced tea can have almost as much sugar as a can of soda.

                Iced Tea Nutritional Value: There are 2 calories in 1 cup of unsweetened iced tea and up to 90 calories in sweetened iced tea according to most calorie counters. Other types of iced tea, such as green tea or herbal teas have different nutritional profiles.

                Iced Tea Taste: Iced tea is typically smooth tasting (not overly bitter), but taste varies depending on brewing strength and taste preference. It can be flavored with something citrus and/or something sweet.

                Iced Tea Cost: A tall cup of sweet iced tea at McDonald's can cost upward of $1.39. It can be easily made for less than 50c at home. 

                Iced Tea Recipe (2 Servings)

                • Ingredients:
                  • 2 cups (1/2 liter) of water
                  • 2 black tea bags (or other tea types as preferred)
                  • Sweet tea variation: 3.5 tsp (16g) sugar (optional)
                  • Instructions:
                    • In a saucepan, boil 1 cup of water. Turn off the heat and add the tea bags. Allow steeping for 5 minutes.
                    • Remove the tea bags (and stir in the sugar until dissolved, if making sweet tea). Add the remaining cold water to the pan. Cool until room temperature, about 10 minutes.
                    • Refrigerate at least 2 hours before drinking. 
                  • Garnish: Add lemon juice, lemon slices, orange slices, and mint leaves. You can also add cinnamon sticks, dried lavender, vanilla beans, mint sprigs, ginger, or chopped cucumbers depending on taste preferences.
                  • Storage: Refrigerate for up to 48 hours.

                  10. Raspberry Lime Margarita Fizz

                  Refreshing Raspberry Lime Margarita Fizz with Garnish

                  Raspberry lime margarita fizz is a good drink halfway between a smoothie and soda, containing both sparkling spring water and fresh raspberry fruit. It is a non-alcoholic beverage and can be consumed any time of the day.

                  Raspberries are the edible fruit of a plant species in the rose family. There are many types of raspberries - including black, purple, and golden - but the red raspberry, or Rubus idaeus, is the most common. Raspberries have a short shelf life and are best eaten shortly after purchasing.

                  Raspberry Lime Margarita Fizz Advantages:

                  • Health benefits of raspberries. One cup (123 grams) of raspberries has only 64 calories and are also rich in vitamins A, B6, and C, as well as calcium, zinc, and antioxidants.

                  Raspberry Lime Margarita Fizz Disadvantages:

                  • Some people do not like the aftertaste of sugar-free margarita mixes.

                  Raspberry Lime Margarita Fizz Nutrients: A typical serving will have 20 calories. If a sweetened margarita mix is used, the drink will have more calories.

                  Raspberry Lime Margarita Fizz Taste: The drink is light, zippy, and zingy from the lime in the sparkling water, coupled with the limey flavor in the margarita mix, and from the fresh lime slices.

                  Raspberry Lime Margarita Fizz Cost: Depending on the ingredients used, this beverage can be made for between $2 and $5.

                  Raspberry Lime Margarita Fizz Recipe (4 Servings): 

                  • Ingredients:
                    • 2 1/2  cups sparkling spring water
                    • 2 cups sugar-free margarita mix
                    • Lime wedges (garnish)
                    • 2 oz (50g) fresh raspberries
                    • Instructions:
                      • Combine raspberries and margarita mix in blender.
                      • Strain raspberry margarita blend into container.
                      • Add 2 cups chilled sparkling spring water and stir gently.
                      • Pour into glasses and serve immediately before carbonation is lost.
                    • Garnish: Add salt or sugar for rimming the glass. Lime wedges, whole raspberries, or mint leaves can be used to garnish.

                    What is the Importance of Consuming Drinks in Summer?

                    Consuming drinks in summer is important because the body is approximately 60 percent water and needs fluids for every bodily function. Fluids carry nutrients to your cells, remove toxins from organs, lubricate joints, maintain energy levels and help you digest the food you eat. Water maintains body temperature and is therefore extremely crucial for overall good health. 

                    The body is constantly losing water in the form of urine and sweat. Regular bodily functions like breathing cause loss of water. This is exacerbated in the summer months when warmer temperatures cause the body to lose more water. This table shows the typical ways in which the body gains and sheds water on a daily basis.

                    Water Input 

                    Water Output 

                    Water from beverages 1.5 L

                    Urine 1.5 L

                    Water from food 0.7 L

                    Sweating 0.45 L

                    Water from metabolic reactions 0.3L

                    Respiration 0.35 L

                    Total water input 2.5 L/day

                    Feces 0.2 L

                    Total water output 2.5 L/day

                    A study conducted by the US National Academies of Sciences, Engineering, and Medicine recommends a daily fluid intake of approximately 3.7 liters (a little less than a gallon or 16 cups) for men and 2.7 liters (0.7 gallons or 11 cups) for women. On average, 20 percent of water comes from the foods you eat.

                    Consuming natural and non-alcoholic drinks in summer assists in increasing fluid intake especially if you are looking to add taste to plain water. Natural source waters are the most direct way to meet hydration needs in the summer, but other non-alcoholic drinks with healthy natural ingredients are also excellent options. Low-sugar versions of iced tea, watermelon lemonade, and ginger soda are some of the best non-water drinks for summer hydration.

                    If you don't stay hydrated, you may notice a drop in energy levels and brain function. A study conducted in China by the Department of Nutrition and Food Hygiene at Peking University entitled “Effects of Dehydration and Rehydration” followed 12 men who abstained from drinking water for 36 hours. Researchers concluded that dehydration had considerable effects on energy levels, attention, focus, and even short-term memory.

                    What Kind of Drinks Should You Drink in the Summer?

                    The kind of drinks you should drink in the summer are non-alcoholic beverages that are made with natural ingredients. Homemade drinks are additionally beneficial because they save money and you can be certain of the quality of the ingredients. These are some of the reasons to drink beverages with these characteristics in the summer.

                    • Non-alcoholic Drinks: Alcohol is a diuretic and causes your body to remove fluids from your blood through your renal system - which includes the kidneys, ureters, and bladder - at a much quicker rate than other liquids. This means if you don’t drink enough water with alcohol, you can become dehydrated quickly. Dehydration and inflammation are the leading causes of a hangover. Consumption of non-alcoholic drinks in summer can protect you from dehydration. They are also safer and do not affect sleep or put you at risk of addiction. Non-alcoholic summer drinks are less expensive compared to alcoholic beverages.
                    • Drinks with Natural Ingredients: The sugars naturally present in foods such as fruits and dairy products don’t have the harmful effects that accompany prepackaged juices and beverages. The inclusion of nutritious ingredients like pieces of fresh fruit or vegetables and herbs allows you to enjoy a refreshing drink while increasing your intake of vitamin C, antioxidants, and other nutrients.
                    • Homemade Drinks: Making drinks at home has advantages including being healthier and having a lower cost. Drinks prepared in restaurants tend to have concentrated flavorings instead of real fruits. Making your drinks at home allows you to monitor the quantity, quality, and price of ingredients. You can make your drink look and feel festive by serving in a champagne flute, wine glass, or martini glass.

                    Whichever drinks you choose, the best thing for the majority of your liquid consumption is water. Using other drinks to bring in part of your nutrient requirements for taste and enjoyment has those benefits, but most of the time simple water is the best for hydration.

                    What are the Easiest Drinks to Consume in the Summer?

                    The easiest drinks to consume in the summer are the ones that can be prepared easily and do not contain excessive sugar and calories. Bottled natural waters such as Svalbarði, and teas served hot or iced are the easiest to prepare and consume quickly and frequently.

                    Water intake and proper hydration are particularly important in the summer, so having something which does not require long preparation for frequent consumption is vital. Water on its own with no added ingredients will always be the easiest timewise and on the stomach while providing direct hydration.

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