refreshing beverages
Need a Break from Plain Water? Follow This Guide to Making Your Own Refreshing Beverages
by Akeena St. Martin
Jul 27, 2022

You are probably aware of the reasons why and benefits of water.  Our bodies are made up of about 60% of water (which is a pretty big reason why you need to drink it).  When your body overheats, you need to drink water to cool them down.  Drinking water also helps maintain fluid and electrolyte balance (These pretzels are making me thirsty!!).

When you don’t have enough water in our bodies, then your brain sends a signal of thirst.

There are things that you can do to make sure you have access to water when it’s needed, such as carrying a bottle filled with water.  However, even with the availability of the different types of water bottles available today, most people still do not drink enough water. 

Keep in mind that most, if not all, of the processes that take place in the body require water.  If you do not drink water, then you may develop things such as constipation, fatigue, kidney stones, or even loss of cognition. 

Perhaps you’re someone that absolutely loves water, whether it’s at room temperature or ice cold.  However, wouldn’t it be nice to have some alternatives to water? To drink something that’s a little more refreshing and colorful while hydrating your body?  Or what if you don’t like the taste of water?

Lemon wedges are a way to add some flavor to the water you’re drinking.  Luckily, there are other options to make your water a little more…tasty.   Below are different combinations you can try to make your own refreshing beverages.

Add an Item From Each Group to Put Into Your Refreshing Beverage

MUDDLED FRUIT:  Use soft fruits because they work the best.  A muddler will work best, however, it is not necessary.  Placing the fruit in a mortar and pestle (again, if you have one) or in a bowl and breaking it up with a fork will work just as well.  Some examples of soft fruits to use include:

  • Berries
  • Ripe nectarines or peaches coarsely chopped
  • Pitted cherries
  • Watermelon
  • Melon

HERBS:  Listed are some fruit and herbs combinations.  Just chop up the herbs coarsely and muddle with the fruit before you add the liquid.

  • Mint + Watermelon
  • Basil + Peach
  • Rosemary + Grapefruit
  • Sage + Blackberry
  • Lemon verbena + ANYTHING!
  • Cilantro + Lime + Honeydew

LIQUID BASE:  When choosing your liquid, aim for color and flavor.  Be careful with the amount of added sugar that may be in your liquid of choice.

  • Herbal Tea – Try hibiscus for its vibrant color and rich flavor.  To increase the flavor, steep more than one tea bag.  You can use as many as four tea bags. Republic of Tea makes a good hibiscus tea.
  • Green Tea – Everything from matcha to yerbé mate will work. When selecting a green tea, aim for caffeinated varieties.  The decaffeinating process destroys the flavonoids that are present in green teas. 
  • Lemon Tea – Remove the rind from a lemon and place it in two cups of boiling water.  Let it simmer for five minutes, and then a few more minutes so it infuses.
  • Ginger Tea – Peel and coarsely chop 2” pieces of ginger.  Place the pieces of ginger into two cups of water and bring it to a boil.  Bring it to a simmer for five minutes, then let it sit for a few more minutes so that it infuses. and bring to a boil in two cups of water.

CITRUS:  Squeeze in a citrus fruit of your choice into your liquid.  Add some slices to your beverage to make it more appealing to your eyes.  Some examples include:

  • Lime
  • Lemon
  • Orange
  • Grapefruit

ADD-INS:  Try one of these add-ins to finish off your beverage:

  • Add a splash of sparkling water to add some fizz.
  • Peel a cucumber and puree it in a blender.  Use about ½ cucumber per drink.
  • Add chia seeds to make a Chia Fresca.  Chia seeds hold more than 30x its weight in water.  This can help you stay hydrated long after you have emptied your glass. Try adding 1 teaspoon to your glass and stir well. Let sit for 10 minutes before drinking.
  • Use Stevia or a touch of agave to add some sweetness.

Refreshing Recipes

Feeling adventurous?  Try one of these refreshing combinations:

  • Cilantro-Lime Melon Cooler:  honey dew + cilantro + matcha green tea + lime juice + cucumber
  • Ultimate Aqua Fresca:  strawberry + mint + hibiscus tea + lime + sparkling water
  • Fuzzy Peach-Basil Chia Fresca:  peach + basil + peach green tea + lemon + chia seed
  • Blackberry-Sage Cooler:  blackberries + sage leaf [just one will do] + berry green tea + sparkling water
  • Citrus Rosemary Refresher:  nectarine + rosemary [just a few leaves with stem for garnish] + green tea + grapefruit + cucumber


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