Healthy Hydration Recipes

If you are looking for a quick quencher, good old tap water is a safe and preferred choice for maintaining hydration. But, if you need a change from water, try the suggestions below. Get creative and mix it up with different fruits, veggies, herbs, and teas! Just be sure to achieve the generally accepted suggestion of consuming 9 cups per day for women, and 13 cups per day for men.

Refreshing Cucumber Lemon Water – Serves 6

INGREDIENTS: 

• 1 gallon of filtered or spring water
• 1 lemon, sliced, lengthwise
• 1 cucumber, sliced washed 

PREPARATION:

Add fruit and veggies to water and steep for about three hours in the refrigerator. 

Lemon Mint Tea – Serves 4

INGREDIENTS: 

• 4 Herbal Lemon Tea Bags or dried tea leaves (4 teaspoons)
• 4 cups boiling water
• ¼ cups fresh squeezed lemon juice
• 2-tablespoons honey
• 1-tablespoon grated orange peel
• ¼ cup chopped mint

PREPARATION: 

Chop mint and the orange peel and set aside. Pour two cups of boiling water over two tea bags, let steep for 3 minutes. Remove and squeeze out tea bags. Add honey, lemon juice and ice. Add mint mixture. Strain and serve 

Strawberry Banana Smoothie – Serves 2

INGREDIENTS: 

• 1 ripe banana, cut into chunks, frozen
• 6 medium (5 ounces) strawberries, fresh or thawed frozen ones
• 2 cups nonfat milk
• 1/4 cup wheat germ
• 1/4 cup unsalted almonds
• 2 tablespoons honey
• 1/2 teaspoon vanilla extract
• 1 cup ice water 

PREPARATION: 

Combine all of the ingredients and blend on high until smooth.