Stay hydrated this summer

Now that summer is here, it's important to stay hydrated. VfL Chef Justina talks us through some ways to put some sparkle into your glass.

In this hot weather, we see new and enticing iced drinks in more and more imaginative colours and flavours. Some people are concerned about their health when it comes to sugary drinks, and this may put them off having a drink at all, even on a hot day. Let’s discover guilt-free hydration, and great summer tastes.

Add some fizz to your glass

Firstly – water. I love my water fizzy, especially on a hot day; there's nothing more refreshing than bubbly cold water with freshly squeezed lemon juice. However, I've noticed that by adding whole fruit or even a straw in a glass of fizzy water makes it lose its bubbles quicker. So avoid adding whole fruit if, like me, you like some fizz. I use a SodaStream to add bubbles to my water – you can make it as fizzy as you desire, just by a press of a button. Add your flavours afterwards.

If you are avoiding shop-bought sweet drinks, but still crave sweetness, buy a small can or bottle and dilute it with your home-made fizzy water – you get the flavour but less of the sugar.

Make your own flavourings

If you enjoy them, it's fine to buy convenience products like squash and cordial – they can help you drink the daily recommended eight glasses of fluid.

However, you can also make your own healthier alternatives with home-made, natural flavourings. Use seasonal fruit for maximum flavour. Simmer some strawberries with a little water, blend them into a purée and cool. Keep this in the fridge and add to your drink – this will also add fibre, which helps prevent blood sugar spikes.

If you don't have a sweet tooth, why not flavour your drinks with herbs? Use refreshing mint, warming basil, earthy rosemary and bold lemon thyme. Pair these with a slice or juice from a grapefruit. You could try the pink variety which has a sweeter taste. The rind of a lemon or lime will give your drink a subtle flavour, similar to a tonic water.

Fun with fruit

If you are hosting a summer party, scoop out a watermelon and fill it with sparkling water, lemon or lime juice. If your watermelon isn’t sweet enough, you could mix in some sugar syrup too. Add chopped-up bits of watermelon or even blended watermelon purée for more fun.

If you don’t have enough freezer space for an ice cube tray, try freezing berries. Blueberries or raspberries look pretty and add subtle flavours as they cool your drink. Don’t stop there – try melon or pineapple. Make sure the fruits are fully ripe before freezing.

Use those glass juice dispensers with those little taps to create water stations. Put beautiful long sprigs of herbs in them – maybe a mix of mint or lavender. If you are making your own ice cubes, add a sprinkle of lavender to create more interesting look. Maybe put lemon wedges among the ice cubes – these also aid hydration when the ice cubes melt.

Jazz-up your tea and coffee

Making iced tea is very simple. Use your favourite tea, add some sweetness and some citrus. You can use canned fruit too, and use the liquid to sweeten the tea. You can also vary this with white, green or even chai tea.

Iced coffee is always very popular – either a simple Americano with an added whipped topping, or a frappé. You can make these at home by simply making your coffee and allowing it to cool. Or try freezing your favourite plant milk and then adding the ice cubes into a freshly brewed hot coffee. If you want it even colder, freeze the coffee in advance and then add it into already cold milk. Try making a ‘dalgona’ by whisking instant coffee, hot water and sugar to create a sweet, merengue-like foam to place on your desired milk, ideally served in a glass.

Some top tips for staying hydrated

There are many more ways of getting the liquids you need on a hot day. These include cold soups, smoothies, jellies and ice lollies. Experiment and see what you like. Some people feel embarrassed about needing to go to the toilet too often and avoiding drinking altogether on a day out, but it's much better for you to keep drinking and not be too concerned about this.

Be aware of signs of dehydration. It starts with being thirsty; we should be drinking throughout the day, not only when we are thirsty. Dehydration makes people feel weak, dizzy and brain-fogged, and need fewer trips to the toilet. Draw lines on a bottle of water to show the hours of the day – this may help to encourage you to drink more often. 

Stay cool and hydrated this summer, because drinking water can be fun!