This was originally posted on July 26th, 2022.
In this post, we offer up some refreshing low calorie drink ideas that boost your energy and hydration this summer while you lose weight. Water is a good foundation for low calorie drinks so you can be hydrated and boost your energy so you can stay more alert!
So Many Flavored Water Choices:
Flavored water is a fun alternative to filtered water. Flavored water is commercially available in a great variety of flavors, and for a fresher taste you can make your own. One of my clients Eve, fills three 20-ounce jars with water and flavors them with 3 different flavors of crystallized lemon, lime, or orange citrus fruits.
Lemon Cucumber Water: Another fun way to spice up your water is by adding lemon juice or lemon slices along with cucumber slices. The smell of citrus like lemons are thought to promote alertness and adding lemon slices to your water is a great way to stay hydrated. Cucumbers add a unique flavor and are mostly made up of water. This drink is a great alternative to coffee since it fights fatigue caused by dehydration without the caffeine.
Water Bottle Infusers and More
Use a water bottle that includes an infuser to easily make a refreshing drink that’s filled with chunks of fruit. Try adding fruit like watermelon and a couple of sprigs of mint to the infuser along with filtered water.
One of my clients Peggy uses a small mason jar to keep track of the ounces of water she drinks without overwhelming herself with a big bottle of water. Her aim is to drink 2 extra cups of water to stay hydrated on a hot day. To make her drinks extra tasty, she adds lemon and strawberry slices to the water.
Or consider buying a container that marks the ounces right on the bottle so you can see how much you’re drinking if your goal is to meet your total fluid needs for the day.
Total water Recommended Dietary Allowances are 3.7 liters or 15.6 cups (nearly a gallon) a day for males and 2.7 liters or 11.4 cups for females. These amounts are for persons aged 19 years and older. Total water includes all water contained in food, beverages (except alcoholic), and drinking water.
Smoothies:
Create your own smoothies at home during the summer as a fun way to stay refreshed and healthy. Add kale into any smoothie along with your favorite fruits or vegetables as an easy way to incorporate high nutrient dark leafy greens into your diet and help you lose weight by filling you up with fewer calories. If you make smoothies without processed or sugary juices, they offer good taste without extra calories, a boon if you’re aim is to lose weight this summer.
I hope these tips will help you boost your energy and stay hydrated this summer! When you drink more low-calorie beverages, you can spice up your drinks, stay hydrated, and boost your energy while you lose weight.
Click here for more ways to eat healthier and lighter this summer.
Sources:
Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients downloaded on July 22 at: https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Lana Shahine
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023
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