What to Sip this Summer to Quench Your Thirst Without Undoing Your Diet

What to Sip this Summer to Quench Your Thirst Without Undoing Your Diet

I don't know about you, but I LOVE SUMMER. Whether it's a cookout, playing with my dogs in the park or relaxing at the beach, when summertime arrives, I'm always looking for a chance to be outside and enjoy the weather. But, with warm weather come shorts, tanks tops and the sometimes dreaded bikinis. As a registered dietitian, I also know that with the heat, humidity and outdoor activity, avoiding dehydration is important.

To stay cool and refreshed, plain ice water is always a great choice. It is good for your skin and has zero calories. But let's face it, sometimes we want something a bit more exciting. I have to admit it's not my favorite either. The good news is there are plenty of other refreshing drinks that hydrate our bodies - and keep the calories in check, so we can look and feel our best when hitting the pool or going to summer parties. Here are some of my favorite, low-cal drinks to sip this summer.

• Triple-Fruit Smoothie: This is a cold and fruity summer beverage that's full of nutrients like calcium, potassium, and vitamin C. Plus, it only has 110 calories/serving. To make: combine ½ cup of frozen blueberries (or strawberries), ¾ cup of frozen sliced peaches, one medium banana and ½ cup of skim milk in a blender, and blend until desired consistency is achieved. Makes two (8oz.) servings.
  
• Family-Friendly Mojito: There's nothing more refreshing than crisp lime juice and fresh mint! This easy to make virgin mojito is not only low in calories, but is also perfect for the whole family to enjoy! To make (one serving): in a tall glass muddle one sprig of mint leaves with 1oz. freshly squeezed lime juice and ½ oz. agave nectar or simple syrup. Fill glass halfway with ice, and then top off with Sprite Zero and stir. Garnish with a sprig of mint and a lime wedge. Contains 53 calories/serving.
  
• Cool Bubbles in a Can: For soda lovers, the new Mini cans from Coca-Cola are a great choice. The new cans are smaller at 7.5 ounces and only have 90 calories. And they look so cute!
  
• Fruit Spritzer: Take water to the next level by adding bubbles and fruit flavor!! Fill an 8 ounce glass halfway with ice, then top with sparkling water until almost full. Finish with a splash of your favorite fruit juice (about 1oz.) and garnish with frozen berries. Blueberries are my favorite! Contains approximately 25 calories.
  
• Lemonade with a Kick: We all love lemonade on a hot summer day - but some versions can be packed with sugar. For those of you who love lemonade - try vitaminwater zero's squeezed. It is naturally sweetened, has zero calories per serving and it's an excellent source of vitamin c and four essential b vitamins.
  
• Tea Punch: This southern favorite is a must-have at summertime cookouts! To make: combine two cups of orange juice, 3.5 tablespoons diet instant tea (lemon flavored), one small can of frozen limeade concentrate, ¾ cup of sugar substitute, such as splenda, and one liter of diet ginger ale in a gallon-sized pitcher. Stir well to combine, fill up the pitcher the rest of the way with cold water. Serve over ice. Makes 8 servings (8oz. each) with 74 calories per serving.

Enjoy!
Sarah-Jane Bedwell, RD

Nashville

As Nashville 's Nutrition Expert, Sarah-Jane Bedwell, RD, offers individual nutrition counseling, nutrition seminars and classes for groups, and serves as a consultant for the food and beverage industry, including The Coca-Cola Company.