Beyond Water: Natural, Low Sugar Sips to Stay Hydrated This Summer

by | Jun 23, 2025 | Healthy Living, Recipes, ReedsCrossing, Uncategorized | 0 comments

Beyond Water: Hydration Tips and Recipes

By Nikki Alfano, Health Coach

As July ushers in longer, hotter days, staying hydrated is essential to maintaining your energy, mood and overall health. Health Coach Nikki Alfano offers helpful tips for how to rely on more than plain water for hydration, including a few tasty recipes for electrolyte sippers you can make at home.

Why Hydration Matters

Water is the foundation of all life and plays a crucial role in nearly every bodily function, from regulating temperature and flushing out toxins to supporting digestion and brain function. When the temperature rises, we lose more fluids through sweat, increasing the risk of dehydration. Even mild dehydration can lead to fatigue, dizziness, and irritability. 

To stay adequately hydrated, aim to drink water regularly throughout the day, not just when you feel thirsty. Remember, thirst is a late signal that your body is already on the path to dehydration. The amount of water you should drink varies depending on activity levels, health conditions, height, weight and other factors. 

Ways To Boost Hydration

One of the best ways to stay hydrated is by enjoying an abundance of juicy, water-rich fruits and vegetables. Eat smaller, lighter meals that are easy to digest during hot weather: think fresh and crisp! Many summer crops are naturally high in water, electrolytes and antioxidants, making them ideal for cooling the body and replenishing essential nutrients.

  • Cucumbers: 96% water
  • Zucchini & Squash: 95% water
  • Watermelon: 92% water
  • Tomatoes: 90-95% water
  • Berries: 80-90% water

Some helpful tips:

  • Start your day with a glass of warm lemon water to kickstart hydration and digestion.
  • Limit caffeine and alcohol intake, as they can contribute to dehydration.
  • Keep a reusable water bottle with you, maybe infused with some herbs like mint or basil, or slices of citrus and cucumber. Or, try one of the homemade electrolyte beverages listed below!
  • Don’t forget to bring water in the car as you run errands around town.

Homemade Electrolyte Beverages

The O.G. 
2 Cups Water
2 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Raw Honey
Ice (optional)

Lime In The Coconut & Shake It!
1 Cup Coconut Water
1 Cup Water
¼ Cup Fresh Lime Juice
¼ tsp Sea Salt
1 Tbsp. Honey
Ice (optional)

 

For both recipes above, combine ingredients without ice and mix until salt has dissolved. Add ice if desired and start sipping! 

 

Berry Berry Blast
2 Cups Water
½ Cup Mixed Berries
1 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Honey
Ice (optional) 

Combine water and berries in a blender and blend until smooth. Strain into a glass if desired, add the rest of the ingredients and stir until salt has dissolved. Enjoy!

Note: You can make and store these drinks in the fridge for 3-4 days in an airtight container. Double or triple the ingredients and refrigerate in a sealed pitcher so you have some ready each day.

——————————————————————————

Looking for more tips on health and overall well-being? Connect with Health Coach Nikki Alfano by emailing her at nikki.alfano@activewellnesscenter.com