Iced tea, coconut water, kombucha… Are you bored with your water bottle? Don’t panic. Summer offers its share of refreshing, tasty and above all, good for your health drinks. And some are even recommended by nutrition pros.
Because if water remains essential for good hydration, you can vary the pleasures without risking dehydration. This is what Alexandra Murcier, dietitian-nutritionist, explains, who shares with us her favorite alternatives to put in your fridge all summer long.
Iced teas, flavored waters, kombucha… which drinks should you choose?
First reflex: forget sodas and industrial sugary drinks. Their thirst-quenching effect is misleading and their impact on blood sugar is far from trivial. On the other hand, some natural drinks tick all the boxes for healthy and pleasant hydration.
- Homemade iced tea : Cold brewed or cooled after traditional brewing, iced tea is low in calories (if it is sugar-free) and rich in antioxidants. It can be flavored with fresh fruit for even more flavor.
- Homemade flavored waters : Lemon slices, strawberry slices, mint leaves or cucumber strips… The combinations are endless. In addition, they provide vitamins without added sugar.
- Kombucha : This fermented tea-based drink contains probiotics that support digestion. Naturally sparkling, it also seduces with its slightly tangy taste.
- Coconut water : Very rich in electrolytes such as potassium, it is ideal in cases of extreme heat. Be careful, however, to choose a version without added sugars.
- Fresh vegetable juices : Carrot, celery, cucumber… When juiced at home and without added salt or sugar, they are both nutritious and hydrating.
- Plant milks : Almond, coconut or soy milk can be consumed alone or in a smoothie. They provide nutrients, but be careful with their calorie content and not overdo it.
Why are these drinks better than others?
Most of these drinks have in common a low sugar content, a high nutritional density and good tolerance by the body. Iced tea, for example, contains polyphenols that help fight oxidative stress. Kombucha is rich in probiotics, beneficial for the intestinal microbiota.
Coconut water stands out for its mineral profile: potassium, sodium, magnesium, etc. It is ideal after physical activity or during an episode of high heat. As for homemade flavored waters, they are a simple and natural way to add flavor without falling into the traps of hidden sugar.
But not all of these drinks are created equal. “We must remain vigilant with ready-made versions,” warns Alexandra Murcier. “Many contain added sugars or artificial flavors which take away the whole health benefit.”
The nutritionist’s favorite drink for summer
If she had to recommend just one, it would be this one:
“For the drink, I recommend homemade iced tea: you can use iced tea mixes to steep, or simply cool tea by putting real pieces of fruit in it. It’s refreshing, healthy and low in calories.”confides Alexandra Murcier.
Practical, economical and customizable, homemade iced tea ticks all the boxes. It can be prepared in advance, can be kept refrigerated for several days, and can be adapted to all tastes: mint-verbena, lemon-ginger, peach-apricot… Let your creativity speak.
So, this summer, if you’re tired of filling your bottle with plain water, don’t hesitate: these healthy drinks, validated by an expert, are here to refresh you without compromising your well-being.