Summer thirst-quenchers

Three healthy and hydrating recipes to get you through the hot weather.


Summertime is here and the heat is on! While it's great to enjoy the sunshine, it's equally important to stay hydrated to make up for the loss of fluids and keep yourself feeling well.

Water or something from the bar might be your obvious go-to, but if you're looking for something healthy and a little more exciting to add to your alfresco lunches, garden parties and BBQs, try these cool and refreshing alternatives that your body and tastebuds will love you for. 

Elderflower Berry Cooler

Serves 4


  • 1 litre coconut water
  • 2 tbsp elderflower syrup
  • 1 punnet of raspberries
  • A large handful of blueberries
  • Fresh mint leaves
  • Ice


  • Wash the fruit. Add 3/4 of the raspberries to a bowl and crush lightly with a fork.
  • In a large jug, add the ice and raspberries.
  • Lightly crush the mint leaves to release their oils, and add to the ice and raspberries.
  • Follow with the coconut water and elderflower cordial.
  • Stir gently until combined.
  • Finally, add the remaining fruit and give a final stir before serving. 

Tip: Top with a little soda water or sparkling water if you prefer the fizz. 

Virgin Bloody Mary

Serves 2


  • 500ml fresh tomato juice
  • 2tbsp fresh lime juice or brine from a jar of green olives
  • Pinch of flaked salt
  • Pinch of freshly ground black pepper (optional)
  • 2-3 drops of Tabasco (optional)
  • 2 fresh celery sticks, to serve
  • Ice 


  • Start by adding ice to two tall glasses.
  • Pour half the amount of tomato juice into each glass.
  • To each glass, add a tbsp each of the olive brine or lime juice, followed by a pinch of salt and pepper. Stir well to combine, and taste to adjust.
  • Top with the Tabasco, stirring once more before serving with a stick of celery.

Iced Vanilla Matcha

Serves 1


  • 250ml of your milk of choice
  • 1-2 tsp of matcha powder*
  • 1 tsp vanilla extract
  • Date syrup or honey, to taste
  • Ice

Ensure to use ceremony grade matcha as opposed to cooking matcha which is a more refined version and therefore lower quality. A good matcha should be a bright green colour, which is indicative of this. 


  1. Put the matcha into a bowl and add 3-5 tbsp of hot (not boiling) water, whisking to a smooth paste. Fill your glass of choice with ice.
  2. Top with the milk, vanilla and syrup or honey. Stir well to combine.
  3. Finally pour over the matcha, stirring into the milk and serve. 

The healthy bit

Berries and citrus fruits, such as lemons and limes, are in abundance at this time of year. They are packed with antioxidants such as vitamins C and A and are a simple way to add instant flavour and character to summer drinks. The various pigments in the fruit each offer a different set of phytochemicals, so using a variety not only makes your drinks look lovely, but they are better for you too! Vitamin C, in particular, has also been shown to help protect skin against UV damage, perfect to combat prolonged sun exposure. Fruit eaten whole (rather than juiced) is also a great source of fibre, contributing to good gut health.

Herbs, such as mint and florals like elderflower, not only add character but have a healing and anti-inflammatory effect on the body. 

Coconut water can be referred to as “nature's answer to an energy drink”. Rich in minerals, including potassium and sodium which are easily lost through sweating, coconut water is a great way to help rehydrate and make up for lost fluids. Naturally sweet, it’s a great alternative to water and a base for a summer mocktail.  

Tomatoes contain a range of phytochemicals, such as lycopene, potassium and vitamins A and C. Mostly made up of water, tomatoes are typically reserved for summer salads. This Virgin Bloody Mary, however, takes all the flavour and fun of the original, without the dehydrating component of alcohol. Celery, with its bitter taste and traditionally served with a Bloody Mary, aids with digestion and helps to naturally lower blood sugar. 

Finally, matcha, which is commonly hailed as a superfood, is incredibly rich in antioxidants. Ten times more potent than green tea, matcha provides energy, clarity, immune protection and aids healing. It's also known to contribute to the body's natural detoxification process and is a great alternative to coffee without the jitters and diuretic effect.

This article was published in Happiful Magazine (Issue 87). You can order print copies online, or read the e-magazine for free on the Happiful app.

Looking for more inspiration? Visit our Recipe hub.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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Thornton Heath, CR7
Written by Minal Sudra, Nutritional Therapist and Trauma-Informed Wellbeing Coach
Thornton Heath, CR7

Minal Sudra DipCNM, BANT, CHHC is a nutritional therapist and ILM accredited wellbeing coach, helping empower women to reach their health goals through diet, mindset and lifestyle interventions. Find out more here-, @minaldoesnutrition

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