Days that the temperature creeps up into the 80’s and 90’s can be a scary thing if you are not replenishing your body with lost fluids on a consistent basis. And if you are out in the direct sunlight, especially between 10am-2pm, you are at an even higher risk of dehydration and heat exhaustion.

Children, athletes, and the elderly often underestimate the amount of fluids needed in the summer.  During sports, it is important to drink adequate amounts, generally 4-8 ounces of water every 15-20 minutes, but depending on the sport, the duration and intensity, as well as body size and fluid loss, it could be more or less.

Some misconceptions are  that cloudy days are less damaging, or if you are not sweating, you are not losing bodily fluids.  Both are incorrect, and can actually raise your body temperature to higher than safe levels.....so here are a few of my favorite summertime drinks that will make you the envy of your pool pals:

Lavender Crusher:

In a tall glass, throw in 1-2 tall lavender sprigs, slightly crushed to release the floral aroma.  Fill 1/2 of glass with ice, and then 1/2 unsweetened green tea (cooled), and the other 1/2 seltzer water.  Squeeze in the juice of 1/2 orange. To get a little more creative, add a small edible flower to ice cube tray before filling with water.....decorate drink with floral ice cubes....

Cool as a Cucumber:

In a pitcher, add sliced cucumber, a sprig of mint or basil leaves, and  strawberry and kiwi slices. Fill with purified water and let chill for at least one hour before serving.  

Horchata de Melon:

A family favorite, I would help make this refreshing drink for my family as a child.  Take the seeds of one cantaloupe, and grind in a blender with 3-4 cups of water until as smooth as possible.  Strain in a fine sieve.  Add, cinnamon, nutmeg, honey, and vanilla to taste and blend thoroughly.  Serve chilled over ice....

CocoRico:

Fill1/2 a tall glass with ice.  Add coconut water, a splash of pineapple juice or papaya puree, and freshly squeezed lime.  Shake well before serving.