When the summer heat is scorching, nothing compares to the revitalized and refreshed feeling that sipping on a cool, summer drink provides. However, while tempting to quench your thirst with a sweetened lemonade or poolside margarita, consider what ingredients are in your cup! If the answer is sugar coupled with alcohol, summer may not taste so sweet when you wake up dehydrated with a throbbing headache. So, to ensure you stay cool, calm, collected, and healthy, this summer, we’re challenging you to skip the sugary sodas and heavy beverages in favor of healthier alternatives that not only taste great but also offer nutritional benefits.
Ahead, healthy summer drinks that satisfy all your summer beverage cravings without robbing you of your summer fun! With simple healthy swaps, you can sip away and feel hydrated, refreshed, and satiated while doing so.
12 Light & Healthy Summer Drinks
#1 Iced Matcha Latte
Start your summer morning routine with a refreshing iced matcha latte! Matcha is full of antioxidants and nutrients like ECGC, chlorophyll, and vitamin C, making this refreshing summer beverage one of the healthiest ways to fuel up.
Plus, the amino acid L-theanine found in matcha promotes slow and study energy without a mid-day crash.
To make a matcha latte, simply whisk 1 teaspoon of matcha with a splash of hot water. Combine the mixture with 1 cup of dairy-free milk (like coconut or oat milk) and an optional sweetener of choice. Serve over ice.
#2 Watermelon Cucumber Cooler
Watermelon and cucumber are two of the most hydrating foods, containing 90-95% water! When combined together, these ingredients create a healthy summer drink that is both refreshing and subtly sweet.
Serves: 2-3
Ingredients:
- 2-3 cups watermelon, cubed
- 1 cucumber, peeled and roughly chopped
- 1 lime, juiced
- 2-3 mint leaves, chopped (optional)
Directions:
Step #1: Add all ingredients to a blender.
Step #2: Blend until smooth.
Step #3: Pour and serve over ice with a slice of lime.
#3 DIY Sparkling Lemonade
This healthy twist on traditional lemonade may be low in sugar, but it’s certainly not low in flavor! Swap sugary store-bought lemonade and create your own healthy summer beverage.
In a glass, mix equal parts sparkling water of choice — such as lemon-flavored Lacroix or a low-sugar sparkling beverage like Olipop — with water. Stir in a generous splash of fresh-squeezed lemon juice, a handful of ice, and (if necessary) a dash of natural sweetener (such as raw honey or maple syrup). Taste test, and adjust any ingredients as desired!
#4 Lemon Iced Tea
Did you know store-bought iced tea can contain upwards of 50 grams of added sugar per serving? That’s right, more than a day’s worth of sugar with just a few sips.
Avoid the blood sugar spike (and highly processed ingredients, such as high-fructose corn syrup) by brewing up a homemade glass.
Simply brew a cup of black tea and refrigerate until chilled. Add a splash of lemon juice and a teaspoon of sweetener such as raw honey, maple syrup, or monk fruit. Serve over ice, and enjoy!
#5 Summer Berry Spritzer
Skip the prosecco and enjoy a booze-free sparkling spritzer. This healthy summer drink is low-cal, refreshing, and made with just a few ingredients.
Serves: 2
Ingredients:
- 2 cups seltzer or soda water
- 1 cup fresh mixed berries, chopped (if frozen, thaw berries until soft)
- ½ cup kombucha or coconut water (or ¼ cup cold-pressed juice such as orange, lime, or lemon)
- 1 tsp sweetener of choice (optional)
Directions:
Step #1: Add chopped (or thawed) berries to the base of a large serving glass.
Step #2: Mix in ½ cup kombucha, coconut water, or fresh juice. Stir until well combined.
Step #3: Top with sparkling water and stir in (optional) sweetener of choice.
Step #4: Pour and serve over ice!
#6 Sugar (& Alcohol) Free Sangria
While fruit-filled Sangria may taste refreshing and healthy, it’s often full of added sugar. In addition to wine and liqueur, sneaky ingredients like processed fruit juice, simple syrup, and plain old sugar are often added to sangria, making this beverage high in calories and sugar.
Skip the not-so-healthy ingredients by making your own. This recipe is 100% naturally sweetened and made with simple, nutritious ingredients!
Want to make this alcohol-free sangria into a boozy beverage? Simply swap the liquid with (low-sugar) red wine.
Ingredients:
- 1 cup coconut water
- 1 cup pure grapefruit or orange juice
- 1 cup seltzer or sparkling water beverage
- 2 cups berries
- ½ cup pomegranate (or fruit of choice)
- ½ cup oranges or pineapple, chopped
- 1 large lime (or lemon), juiced
- 1 tsp sweetener of choice (such as honey), optional
Directions:
Step #1: Add all ingredients to a large pitcher.
Step #2: Stir until well combined.
Step #3: Refrigerate for 2-3 hours, letting flavors develop together.
Step #4: Pour and serve with a slice of lime!
#7 Refreshing Summer Green Juice
We couldn’t talk about healthy summer drinks without mentioning green juice! Keep it low-sugar by avoiding fruit — juice mostly veggies (such as cucumber, celery, and spinach)! These hydrating foods are low-cal, low-sugar, and full of nutrients.
To give your juice a zesty (metabolism-boosting) kick, add juiced lemon or lime, ginger, and a dash of cayenne pepper.
#8 Pineapple Turmeric Tonic
Speaking of healthy summer drinks that speed your metabolism (thanks to the anti-inflammatory nutrients), try this pineapple turmeric tonic. Sip it as a shot, or make it into a healthy summer drink by serving over ice with a splash of seltzer or coconut water.
With healthy summer drinks this simple, you’ll never go back to store-bought!
Serves: 3-4
Ingredients:
- 2 cups pineapple, peeled, cored, and chopped
- 2 (1-inch) pieces ginger, peeled and roughly chopped
- 2 (1-inch) pieces turmeric, peeled and roughly chopped
- 1 lime (or lemon), peeled
Directions:
Step #1: Juice all ingredients into a glass jar
Step #2: Serve as a single shot or pour over ice with seltzer or coconut water. Option to add a sprinkle of cayenne for a spicy kick.
Step #3: Enjoy!
#9 Fruit-Infused Water
Hydrating summer drinks don’t have to be complicated with endless ingredients and complicated recipes. In fact, healthy summer drinks can be as simple as pouring a glass of water. But, let’s keep it fruity and fun, shall we?
Give your basic water a low-sugar boost by mixing in a few simple ingredients. Stir in a handful of antioxidant-filled berries (like wild blueberries or raspberries), sprinkle fresh mint or basil leaves, and top off your cup with a splash of citrus (like lemon or lime). No need to feel guilty about this summer beverage!
#10 Iced Protein Coffee Latte
Coffee lovers, we’ve got good news. When mindfully made, enjoying an iced coffee can be a delicious and healthy way to cool off this summer! While many store-bought iced latte drinks contain barista-blend bases full of added oils and sugars, making your own iced protein coffee latte at home allows you to control the ingredients and enhance its nutritional profile. This means you can opt for dairy-free and minimally processed milks, add any superfoods of choice, and even blend it up with protein powder for a satiating and creamy addition that will stabilize your blood sugar and quench your thirst!
Here’s how to make it:
Ingredients:
- 1 cup of cold brew coffee or chilled coffee or espresso of choice
- 1 cup of unsweetened almond milk (or any milk of your choice)
- 1 scoop of your favorite protein powder (vanilla or collagen powder works well)
- 1 tsp vanilla extract
- ½ tsp cinnamon, optional
- Sweetener, as desired (such as maple syrup or 1 pitted Medjool date)
- Ice, to serve
Directions:
Step #1: Once your coffee is chilled, combine the coffee, almond milk, protein powder, vanilla, cinnamon, and optional sweetener of choice in a high-speed blender. Blend until smooth and creamy. Taste test, adjusting any ingredients as desired.
Step #2: Pour into a glass over ice and enjoy!
#11 Spicy Pineapple Ginger Cooler
Tropical and spicy flavors are trending, and they’ve proved to be the perfect marriage of flavors. This thirst-quenching recipe is a little sweet, a little spicy, and every bit healthy! Not only will it help keep you hydrated, but thanks to ingredients like ginger and cayenne it will also help boost your metabolism. Plus, it’s a tasty alternative to alcoholic beverages like margaritas!
Ingredients:
- 2 cups pineapple, diced
- 1 tbsp grated fresh ginger
- Juice of 1 lime
- 1-2 tsp raw honey (optional)
- 2 cups chilled coconut water
- Sprinkle of cayenne pepper, optional
- Ice, to serve
- Fresh lime wedges, for garnish (optional)
Directions:
Step #1: In a blender, add the coconut water base, then add the pineapple, ginger, lime juice, and honey. Blend until smooth.
Step #2: To remove the pulp, strain the mixture through a fine mesh sieve into a glass. However, you can skip this step if you prefer a thicker beverage.
Step #3: Pour the mixture into a glass over ice. Option to sprinkle with cayenne and serve with any garnish of choice, such as lime wedges or fresh mint leaves. Enjoy!
#12 Low-Sugar Strawberry Daiquiri (Alcohol-Free!)
Imagine laying poolside with a chilled strawberry daiquiri in hand. Except, rather than sip on a beverage full of sugar, alcohol, and calories, what if you could enjoy a healthy, booze-free version of this classic cocktail? This Low-Sugar Strawberry Daiquiri is alcohol-free and uses natural ingredients to deliver all the delicious flavors without the guilt. Modify with any berries of choice, and enjoy all summer long!
Ingredients:
- 1-2 cups frozen strawberries
- Juice of 1 lime
- 1 cup ice cubes
- ½ -1 chilled coconut water (as needed to blend)
- 1 tbsp canned coconut cream, optional
- 1 tbsp raw honey (optional)
- Fresh mint leaves for garnish (optional)
Directions:
Step #1: In a high-speed blender, combine the frozen strawberries, lime juice, ice, and raw honey, if using. Add ½ cup of coconut water to start, blending until smooth. You may need to stop and scrape down the sides several times to blend. If the mixture is too thick, slowly add coconut water. Option to add 1 tbsp of coconut cream for a creamier taste and texture. Taste test, adjusting any ingredients as desired.
Step #2: Once the desired consistency is achieved, pour the mixture into a glass and garnish with fresh mint leaves or any garnish of choice.
Step #3: Serve immediately and enjoy!
Tips to Make Healthier Summer Cocktails
Good news — you don’t have to give up your summer cocktails in order to maintain your wellness or fitness goals. With a few simple tips, you can enjoy a sip without every occasion turning into a splurge. So, if an occasional rooftop rose or cooling boozy beverage is calling your name, here are simple ways to enjoy yourself while keeping it healthy!
Skip the Pre-Made Mixers & DIY
Beyond your cocktail, pre-made mixers are a well-known recipe for one thing — a hangover. Skip the sugar-bomb (and blood sugar spike that comes with it) by avoiding pre-made mixers. You’ll save extra calories and know exactly what’s going in your drink.
Mix Your Cocktail with Low-Sugar Swaps
Speaking of DIY, make your own low-sugar mixer! Kombucha, seltzer, and fresh-pressed juice (like watermelon or citrus) are flavorful ways to keep it light and healthy.
Know Your Boozy Beverage: Calories Aren’t Created Equal
While all alcohol contains 7 calories per gram, some options are healthier than others. Here are some tips!
Opt For Dry Wine: Dry wine contains less sugar per serving. Serve up a glass of Chardonnay or Pinot Noir!
Try Red: If wine is your cocktail of choice, opt for a glass of red for an added antioxidant boost.
Sip in Moderation: Sip slow & keep your calories in check — stick to 1-2 cocktails to avoid overdoing it!
The Healthiest Ways to Sip Through Summer
Whether you’re going alcohol-free or looking for healthy ways to enjoy a cocktail, savor every sip with these healthy summer drink recipes. Keep your sugar low while keeping the flavor high — these yummy drinks will keep you feeling cool, calm, and collected with every sip!
Looking to serve up more summer-inspired recipes? Sign up for FitOn PRO for nutritionist-approved meals, including foods you’ll love to eat.
