Low-calorie ways to stay hydrated this summer

The summer season brings rising temperatures, bright sunshine and active people in the great outdoors. These factors can zap your hydration status, leaving you searching for the nearest thirst-quenching fix. While water may be the best source of hydration, these healthy low-calorie concoctions will also do the trick.

Woman with summer drink

1Begin with some bubbly

Sparkling water or club soda adds that bit of zest and carbonation you crave, without the sugar. Look for fruity varieties or pep up plain sparkling water with flavored liquid stevia droppers. These contain zero calories and zero sugar, naturally.

Try SweetLeaf lemon-flavored liquid stevia >>

2Add a new twist to tea

Plain brewed tea on its own adds a mellow buzz to an afternoon, along with a boost of beneficial antioxidants. Transform your daily brew into a tea sparkler by mixing tea, 100 percent fruit juice and sparkling water — or go decaffeinated with an herbal tea such as lemon or mint.

Try Izze sparkling pomegranate juice >>

Tetley Tea offers a simple recipe for those who prefer a bolder flavor minus the caffeine.

Black & Blue Pom Pom Tea

Makes one 8 oz. serving


  • 1 Tetley decaffeinated black tea bag
  • 4 oz. of boiling water
  • 2 oz. blueberry juice
  • 2 oz. pomegranate juice


  1. Place the tea bag in an 8 oz. cup.
  2. Add boiling water and allow tea to steep for 3 minutes.
  3. Remove tea bag and add juices.

3Load up on juicy produce

Drinks aren’t the only way to replace lost fluids. Fresh fruits and vegetables contain high percentages of water that can count toward your total water intake for the day. Fruits swelling with water include watermelon (91 percent), strawberries (90 percent), honeydew melon (89 percent), Asian pear and peaches (88 percent), papaya (87 percent), mango (83 percent) and raspberries (72 percent). Cucumbers (96 percent), red bell peppers (91 percent), and tomatoes (94 percent) whirled into gazpacho also provide savory hydration.

4Sip festive poolside drinks

Replace syrupy mixes with fruit that is naturally sweet, such as strawberries, oranges, and mangos. Puree and stir in crushed ice, orange and lemon juice, and lemon-lime soda sweetened with stevia. Add a spicy twist with freshly grated ginger.

These are just a few ideas to keep you healthily hydrated while you play outside this summer. Use your imagination to create your own signature favorites.

More summer health tips

How to lower your salt intake
Summer travel diet tips
Healthy diet tips when dining out


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