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Quench Your Summer Thirst

By Margaret Martin, RD, MS, LDN, CDCES July 15, 2015Pearls of Wisdom Blog

Summer time is in full swing. The days are sunny. The temperatures are high. You are probably looking for an ice-cold, refreshing beverage to quench your thirst.

Are you tired of the usual, boring beverages? Instead of the usual summer drinks, try some new tastes and flavors. Using colorful fruits and vegetables in summer drinks is a great way to increase those cancer-fighting nutrients, too.

Your fluid and beverage goals are unique to you. No longer do health experts suggest everyone drink 64 ounces of fluid daily including water, juices, and frozen desserts. Some chemotherapy agents require much more than 64 ounces of fluid the day of and the 2 days after chemotherapy. Ask your healthcare team for your specific fluid goals.

Try these tips for quenching your thirst this summer:

  • Change up old favorites. Instead of lemon in your tea, use sliced peaches or pineapple.
  • Keep it simple. Sip ice water with a few cherries, berries, or slices of cucumbers, mango, or citrus fruit. No fruit available? Add sprigs of mint or a splash of lemon juice for just enough flavors to keep it fresh.
  • Freeze it! Freeze pieces of fruit and use them as ice-cubes in water, tea, fruit juices, or smoothies. The fruity zing may surprise you.
  • Cool it down. Take coffee and pour it over ice with low-fat milk and your favorite sweetener. Iced coffee like this is a great way to keep cool in the summer.
  • Cut caffeine. Caffeine acts as a diuretic (makes more urine pass out of your body) and can trigger dehydration. So switch to decaffeinated tea, coffee, and drinks to help stay hydrated.
  • Skip alcohol. Alcohol can trigger dehydration, affect your judgment, and contains empty calories. Go alcohol-free with fun, flavorful beverages like soda waters with a twist of lime or non-alcoholic beer.
  • Think ahead. If you are on the go, the night before just freeze your beverage in a to-go container cup with a lid. The next morning, put the cup in your lunch, gym, or work bag. Throw a few fruity ice cubes or vegetable slices in for extra vitamins.

Drink up and stay hydrated during these hot months. In just a few hours of high heat and humidity, you can be at risk for dehydration. Be smart and make nutritious choices. When you are well hydrated, your digestion and medications work more efficiently. You may feel better and have better thinking skills (cognitive function) when you get enough healthy liquids from your meals and snacks. Start today and reach for some great summer sips to quench your thirsts!

Here are a few recipes to get you started:

Orange Pineapple Smoothie

Cantaloupe Cooler

Red, White, and Blue Smoothie

Strawberry Chia Smoothie

Berry Cherry Yogurt Popsicles

Margaret Martin, RD, MS, LDN, CDCES

Author Margaret Martin, RD, MS, LDN, CDCES

Nutrition Educator Margaret Martin is a Licensed Dietitian and Nutritionist in the State of Tennessee as well as a Certified Diabetes Educator. Margaret graduated from the University of Alabama with a Bachelor of Science in Dietetics and received her Master’s Degree in Nutrition Science & Public Health from the University of Tennessee. With more than 10 years of experience in Clinical Nutrition, Margaret has also worked in the insurance industry with WellPoint Inc. and Blue Cross Blue Shield providing telephonic nutrition consultations, service assistance, and web-based nutrition education. In her free time Margaret volunteers with the American Lung Association’s annual “Lung Force Walk" in Middle Tennessee. She belongs to the Oncology Nutrition & Diabetes Care and Education Dietetic Practice Groups of the Academy of Nutrition and Dietetics.

More posts by Margaret Martin, RD, MS, LDN, CDCES

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