Shall we learn about the best and most delicious options to cool down in the summer?
Although water needs vary according to gender, age, health status, and external conditions (such as food, environmental temperature, and physical activity), it is recommended that an adult person drinks 1.5 to 2 L of water per day (6-8 glasses of water).
In the summer, these needs increase, and it feels good to vary and include other beverages in addition to water. To that end, it is important that people – especially diabetic people – know how to make the right choices for refreshment, avoiding some less healthy options such as sugary soft drinks and alcoholic beverages.
Here are some suggestions:
Flavored Waters
Tea and infusions
Squeezed juices
Flavored Waters
For those who don’t like water very much, you can give it some flavor! Simply add to the water fruits or herbs that you like, such as lemon and mint, red fruits, orange and cinnamon or any other flavor. For the water to acquire some nutrients, color, and stronger flavor, prepare it the night before and let it cool overnight in the refrigerator. If necessary, you can use a sweetener to sweeten it.
Refreshing tea and infusions
You can prepare teas or infusions with herbs to taste. Allow to cool in the refrigerator. If you want to consume it immediately, add ice cubes to cool it down. If necessary, a sweetener of your choice can be used as well.
Freshly squeezed juices
Fresh juices are packed with soluble fibre, a type of fibre that supports good bacteria growth and digestive health. It has been shown to regulate blood sugar levels, lower cholesterol, and slow the transit of food through the digestive tract. Soluble fibre can also be found in some oats, nuts, and beans, but fruit and vegetable juice is a great and nutritious option to get your daily dose. In both apple and orange juice, you can find almost three grams of healthy soluble fibre!
Freshly squeezed juices are also a great way to consume antioxidants. The best antioxidant juices contain 100 percent natural fruits or vegetables, and keep in mind that darker colored fruits and vegetables usually contain more antioxidants.
Milk shakes
Slushies
Smoothies
Milk shakes
These can be made with a base of water, milk or vegetable drink with no added sugar and moderate amounts of fruit.
This option has a different nutritional value than the previous options. These are a source of protein and natural sugars (lactose and fructose), and can therefore be seen as a snack together with a complex carbohydrate (e.g. a portion of dark bread or 2 pieces of whole wheat toast).
Slushies
Consisting of fruit and ice, these are good options for very hot days. They can easily be made by adding a piece of fruit to taste, ice and water and crushing in a blender or food processor. If necessary, a sweetener can be used to add sweetness.
Smoothies
For those who don’t like salads or soups, these drinks are an alternative that helps ensure the necessary daily intake of vegetables. Simply add vegetables to taste (e.g. spinach, lettuce, celery) and water and blend in a blender or liquifier. Besides being rich in vitamins and minerals, they are rich in fibre and have a low caloric value.
NOTE: Alcoholic Beverages
Alcoholic beverages should not replace water, because many promote dehydration. However, from all of them beer (black or white) may be the best option since it has a high water content and low alcohol content, preferably to accompany the meal.
Have a sweet and healthy week,
Leonor