Summertime means you’re reaching for something cold and refreshing more often to keep hydrated. Sometimes, that means grabbing a sports drink, soda or juice loaded with sugar—but that doesn’t have to be the case.

Sipping sugary drinks can lead to tooth decay, in addition to the other impacts to your health like obesity, diabetes, and heart disease. They also aren’t good for staying hydrated in the summer heat.

Instead of relying on sugary beverages, try these delicious and hydrating sugar-free drinks this summer.

Cucumber-mint infused water

Something about cucumber and mint makes a pitcher of water feel extra posh. Cucumbers have impressive health benefits, such as promoting gut health and strengthening bones. The popular herb mint is known to have antioxidant and antimicrobial properties, which can help fight bacteria in your mouth.

Ingredients:

• 1/3 cup fresh mint leaves
• 1 cucumber
• 2 quarts of cold water 

Directions:

1. Wash and carefully peel the skin from the cucumber.
2. Slice it into thin circles.
3. Put the mint leaves in the pitcher. Use a wooden spoon to gently mash and stir to help release flavor. 
4. Add the cucumber slices and water.
5. Stir and chill in the refrigerator until cold. You can strain the water or pour it into glasses and serve as is.  

Sugar-free frozen strawberry lemonade

Strawberries are high in vitamin C and the perfect fat free snack on hot days. This sugar-free frozen strawberry lemonade recipe combines strawberries with monk fruit sweetener, which has no calories and the approval of the Food and Drug Administration as a safe sugar alternative.

Ingredients:

• 1 cup lemon juice
• 3 cups fresh strawberries (or you can use frozen strawberries with no sugar added)
• 2 cups cold water
• Granulated monk fruit sweetener to taste 

Directions:

1. Wash and cut the tops from the strawberries. Place in a blender.
2. Add liquid ingredients to the blender and blend.
3. Add monk fruit sweetener to taste.
4. Chill and serve.

*Updated August 2023