Water makes up about 60% of our bodies and every single cell needs water to function properly. In the summer heat, it’s particularly important to keep children hydrated and refreshed. While water is the best choice, a little more taste and excitement is often needed! Fortunately, there are plenty of delicious and healthy options to quench their thirst and provide essential nutrients.
The options below are great for all the family. Summer parties and BBQs are often filled with sweet drinks that can lead to weight gain and unbalanced blood sugar levels. It’s not always easy to know what to drink instead without feeling deprived. Try these delicious and refreshing alternatives:
Fruit infused water
Infusing water with fresh fruits is an excellent way to make it more enticing for children. Cut up slices of their favourite fruit, such as strawberries, oranges or watermelon and add them to a jug of cold still or sparkling water. Let it sit in the refrigerator for a couple of hours to allow the flavours to infuse. I’ve included some delicious recipes below.
Smoothies
Smoothies are a fantastic way to incorporate a variety of fruits and vegetables into your child’s diet. Blend together a combination of fruits like bananas, berries, mangoes, and add some leafy greens such as spinach. You can use yoghurt or milk for added creaminess and calcium. Experiment with different combinations to find your child’s favourite.
Homemade lemonade
Instead of reaching for shop-bought lemonade loaded with sugar and additives, make your own at home. Homemade lemonade provides a good dose of vitamin C and keeps your child hydrated without excess sugar.
Strawberry lemonade
Serves 8
2 litres water
8 lemons, squeezed (around 280 ml)
1/2 -3/4 tsp liquid stevia (try NuNaturals)
250g strawberries, sliced
In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.
Iced herbal teas
Herbal teas are not only calming but also offer various health benefits. Brew a pot of caffeine-free herbal tea such as chamomile or peppermint and let it cool. You can add some manuka honey for sweetness.
Coconut water
Coconut water is a natural and refreshing option that replenishes electrolytes lost through sweat. It is low in calories, rich in potassium and a good source of hydration. Serve it chilled or blend with fresh fruits for a tropical smoothie-like drink. Choose coconut water without added sugars or artificial flavours.
Sparkling kombucha
Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally occurring vitamins, acids, and beneficial bacteria. Making it is a labour of love. Learn how to make it here https://happykombucha.co.uk/pages/how-to-make-kombucha. Alternatively, you can buy it ready-made.
Want to try before you invest your own time in making it? Don’t blame you. I like Equinox Kombucha (www.equinoxkombucha.com).
Delicious and refreshing recipes
Cucumber, mint + lemon fizz
Serves 6
1.5 ltr sparkling water
half a cucumber, sliced
10 mint leaves
1 lemon, sliced
Put all the ingredients in a large jug, chill and serve.
Sparkling cherries
Serves 2
4 tbsp Cherry Active
500 ml sparkling water
Add sparkling water to the Cherry Active and serve with ice.
Sparkling lime water
Exactly as it sounds … Sparkling water with a good squeeze of fresh lime juice over ice. Simple and refreshing. By encouraging these healthier options, you can help instil good habits and ensure your child stays healthy, happy and hydrated throughout the summer season.
If you’re inspired by these sugar free options, why not join my FREE 6-day sugar free challenge? I run this three times a year.
Cutting back on sugar can have many benefits, including improving your mood, energy, blood sugar balance and helping you maintain a healthy weight. Plus, it can be a fun challenge for the whole family to take together! You’ll find more information in the group programmes section of my website. Are you in? Sign up here: