Adequate hydration of the body is fundamentally important. With the heat in summer, however, this is simply indispensable. Constant sweating makes us lose even more fluids day and night. As a result, our water and electrolyte balance can very easily become unbalanced. To prevent this from happening, it is always important to drink enough, healthy, sugar-free drinks that provide us with valuable electrolytes. Some of the most important of these are sodium, potassium, magnesium, calcium, and chloride. And these are not only contained in mineral water, but also in numerous fresh fruits and vegetables that summer brings us in abundance.
That’s why we have 5 delicious and very simple thirst-quenching recipes ready for you today, with which you can prepare fruity, refreshing drinks and enjoy them in the garden or on the balcony. In this way, you not only survive every heat wave much easier, but also supply your body with the most important vitamins and minerals.
# 1 thirst quencher: peach lemonade with no sugar
- 4-6 ripe peaches
- 4 cups of water
- 1/4 cup stevia
- 1 cup of lemon juice, freshly squeezed
- Ice cubes
- fresh mint for garnish (optional)
- Chop the peaches into small pieces, remove the stones and stems, but leave the skin on.
- In a medium saucepan, heat the peaches, water, and stevia over medium heat.
Bring to a boil. Reduce the heat and simmer uncovered for about 5 minutes.
- Remove from heat and let cool for at least 10 minutes.
- After cooling, pour into a standing mixer and stir until smooth.
- Then pour into a freezer bag and put in a cool place.
- After cooling, pour through a sieve into a jug or carafe to remove the pulp. Stir in lemon juice and cool ready to serve.
- Add ice cubes before serving. Garnish with fresh mint and peach slices if you like.
# 2 thirst quencher: fresh raspberry and mint lemonade
- 1 cup of water
- 4 small sprigs of mint
- 1/2 cup stevia
- Peel of an organic lemon
- 1/2 cup lemon juice (2-3 lemons)
- 1/2 cup of fresh raspberries
- 3 cups additional water
- Mint leaves for garnish (optional)
- Lemon wedges for garnish (optional)
- Raspberries for garnish (optional)
- Put 1 cup of water, 4 sprigs of mint, 1 organic lemon peel and stevia in a small saucepan. Stir everything well. Simmer over medium heat. Remove from heat and let steep for 15-20 minutes.
- Remove the lemon peel and mint from the liquid and set aside.
- Add the raspberries to a glass carafe or jug and mash them lightly with a spoon.
- Add the lemon juice, the cooled stevia mixture and the remaining 3 cups of water. Stir again and refrigerate until ready to serve.
- Serve on ice cubes with additional raspberries, a sprig of mint and a lemon wedge and enjoy.
# 3 thirst quencher: simple mango lemonade
- 3 mangoes cut into pieces without the peel
- 1 cup of lemon or lime juice, made from approx. 4 large lemons or 8-10 limes
- Use ½ cup of stevia or honey as a substitute
- 4 cups of cold water, still or sparkling (add more if desired)
- Ice cubes to taste
- Mint or other fresh herbs
- Lime or lemon wedges
- Put the mango pieces with the lemon or lime juice, stevia or honey as well as 2 cups of water and a few ice cubes in a blender.
- Mix everything well until you get a smooth mixture. Strain if desired.
- Add the rest of the water and add more stevia or honey to taste.
- Serve with ice cubes and garnish with fresh mint and a lemon or lime wedge.
# 4 thirst quencher: watermelon lemonade with mint
- ½ medium watermelon, skin removed, pulp cut into pieces
- 4 medium-sized limes, freshly squeezed as juice
- 1 cup of fresh mint leaves
- 1 cup of mineral water
- a couple of ice cubes
Mix all ingredients in the blender for 30-60 seconds on high or until you get a smooth mixture. Pour into a large glass and drink. For the benefit!
Tip: The watermelon and mint lemonade can be kept cool and covered for up to 3 days.
# 5 thirst quencher: grapefruit and rosemary lemonade
- 1 1/4 cup freshly squeezed grapefruit juice (2 large grapefruits required)
- 1 1/4 cups of freshly squeezed lemon juice (approx. 8 small lemons)
- 2 large sprigs of rosemary
- 1/2 cup stevia or alternatively maple syrup
- 5 cups of water
- In a small saucepan, heat stevia with 1 cup of water over medium heat. Bring to a boil and stir occasionally until the stevia powder has completely dissolved. Add rosemary and simmer for 5 minutes. Turn off the heat and let the rosemary steep for about 20 minutes while the syrup cools. Throw away rosemary.
- Mix the rosemary syrup with the rest of the water, grapefruit juice and lemon juice. Cool down and serve!
Tip: You can also use rosemary syrup for other mixed drinks!
Draw even more fresh inspiration from the delicious thirst quenchers below!
Detox water is one of the best summer drinks
With cucumbers and lemons, such water has a strong detoxifying effect
Just like the classic lemonade without sugar
Lemonade with lavender is also one of the classics among summer thirst quenchers
Lavender also goes well with mulberry lemonades
You can also combine blueberries with chia seeds
It is also very exotic with lychees and fresh mint leaves
Or do you prefer the coconut flavor?
Garnish the thirst quenchers creatively and invitingly
Blackberries are real wonders in late summer
Honeydew melon and mint – a delicious combination
A strawberry lassi with pistachios isn’t a bad idea either
Just like a rose and hibiscus lemonade, for example
Or an icy matcha tea latte
Enjoy the summer and the countless thirst-quenching creations!