One of the greatest pleasures of summer is being able to enjoy icy, refreshing, sparkling drinks full of flavor. They not only accompany you by the pool or at the beach, but also in your car while driving to work, at the gym while exercising, and when enjoying a warm and clear summer evening.

And we have always said that it’s not about not having the things you love, but about wisely choosing the ingredients you are giving to your body. Here I bring you some healthy alternatives that provide nutrients, energy, and lots of flavor, and that will make you think twice before buying a toxic, sugar-loaded drink from the supermarket.

Coconut Electrolyte Cooler: Perfect for the Gym

Ingredients

1 cup coconut water (remember to choose one without added sugar and organic, obviously)

1/2 cup filtered water

¼ tsp Baja Gold salt

Fresh ginger

Fresh mint leaves

Juice of half a yellow lemon

Instructions

Place the fresh mint leaves, the salt, and the lemon juice into a glass, and with a muddler lightly crush the ingredients to release their flavors. Grate a piece of fresh ginger and then squeeze it with your hand to extract about half a teaspoon of its juices into the glass. Add ice, the coconut water, and the filtered water. Stir well and enjoy.

Functional Benefits

• High in potassium, an essential mineral for muscle function, recovery, and cellular hydration.
• Rich in natural sodium, fundamental for maintaining fluid balance and helping water actually enter the cells after sweating.
• Contains magnesium, important for energy production, muscle function, and helping prevent cramps and fatigue.
• Helps replenish electrolytes lost during exercise, especially after intense workouts or hot days.
• Supports deeper and more efficient hydration than water alone.
• Coconut water provides natural minerals and gentle carbohydrates that help with electrolyte absorption.
• Fresh ginger may help reduce muscle inflammation and support digestion.
• Lemon provides vitamin C and natural antioxidants.
• Fresh mint helps refresh the body and support digestion.

Perfect Mocktail for a Sunny Day

Ingredients

45 g frozen or fresh raspberries

Fresh mint leaves

1 tbsp maple syrup or honey

1 tsp dragon fruit powder or 2 tbsp frozen dragon fruit

2 tsp apple cider vinegar

Juice of 1 lime

Ice

Sparkling water

Instructions

Place the raspberries, mint leaves, honey, pitaya powder, apple cider vinegar, and lime juice into a glass. With a muddler, crush the ingredients well to release their flavors. Add ice, top with sparkling water, and stir well. Garnish with a mint sprig and a lemon slice.

Functional Benefits

• Rich in natural antioxidants that help combat oxidative stress caused by the sun, heat, and exercise.
• Raspberries contain anti-inflammatory compounds and vitamin C that support the skin, immune system, and cellular health.
• Pitaya provides antioxidants, minerals, and natural prebiotics that help support digestive health and the microbiome.
• Fresh mint may help refresh the body, support digestion, and reduce feelings of heaviness or heat.
• Apple cider vinegar has traditionally been used to support digestion, insulin sensitivity, and digestive balance.
• Lime provides vitamin C and citrus compounds that support hydration and antioxidant protection.
• Honey or pure maple syrup provide quick energy and trace minerals without using refined sugars.

“Infused” Water for the Entire Day

Ingredients

3 tbsp dried nettle leaves

3 apples

1 whole pineapple

4 cinnamon sticks

10 cloves

4 tbsp hibiscus flowers

1 small piece of fresh ginger

Instructions

Peel the pineapple and remove the core. Place the pineapple peel and core into a pot. Reserve the pulp to eat later or use in other recipes.

Add the apples cut into 4 pieces (do not remove the core or seeds), the cinnamon, cloves, chopped fresh ginger, and fill the pot with 4 liters of water.

Boil until the apples are very soft. Add the nettle leaves and hibiscus flowers. Cover the pot and turn off the heat. Let it infuse until the preparation becomes warm.

Strain and store in a pitcher in the refrigerator. This way you will have “infused” water full of nutrients all day long. Serve with ice and lemon slices.

Functional Benefits

• Provides minerals, chlorophyll, and nourishing compounds from nettle leaves, a plant traditionally used to support energy, remineralization, and the body’s natural hydration.
• Pineapple peel and core contain bromelain, a natural enzyme that may help support digestion and anti-inflammatory processes.
• Hibiscus provides natural antioxidants called anthocyanins, which help combat oxidative stress and also give it its naturally vibrant color.
• Apples contain pectin and prebiotic compounds that help feed beneficial gut bacteria and support healthy digestion.
• Cinnamon and cloves contain aromatic, antibacterial, and antioxidant compounds traditionally used to support circulation, digestion, and the immune system.
• Ginger helps provide natural digestive warmth and anti-inflammatory compounds that may support circulation and digestive wellness.

Spicy & Refreshing Elixir

Ingredients

1 cucumber

1–2 jalapeño slices

1–2 tsp chia seeds

Lemon juice

Fresh or frozen pineapple

Ice

Filtered water

Honey or maple syrup (optional)

Instructions

Place a couple chunks of pineapple, honey, lemon or lime juice, and the jalapeño into a glass. With a muddler, lightly crush the ingredients and add half a glass of water.

Sprinkle the chia seeds on top while constantly stirring until they begin to swell. This way they will not stick together.

Once slightly hydrated, add sliced cucumber, ice, and more water. Let the chia seeds fully hydrate (10–15 minutes) before drinking.

Functional Benefits

• Cucumber provides structured water, silica, and natural minerals that help maintain hydration and refresh the body on hot days.
• Jalapeño contains capsaicin, a natural compound that may help support circulation, metabolism, and the body’s anti-inflammatory response.
• Chia seeds are rich in fiber, minerals, and omega-3 fatty acids, helping maintain longer-lasting hydration thanks to their ability to absorb water and form a natural gel.
• Chia also provides magnesium, calcium, and potassium, important minerals for muscle function, energy, and cellular hydration.
• Lemon or lime provide vitamin C and natural antioxidants that help combat oxidative stress and support the immune system.
• Raw honey or pure maple syrup provide quick energy and trace minerals without the need for refined sugars.