Stay Hydrated with These Flavorful and Fun Recipes!

Jennifer Seleem useBy: Jennifer Seleem, MS, RDN

During the summer, there are so many activities and so little time. Sometimes we forget the most basic necessity: staying hydrated. Water is the best drink to keep you hydrated, but sometimes we need to make hydration a little more fun. Adding some fun and flavor to water can make staying hydrated easy!

Try adding your favorite fruits and herbs to your water for a flavorful kick. Some examples include:

  • Lemon slices and mint
  • Orange slices and rosemary
  • Cucumber and mint
  • Fresh ginger, lime, and basil
  • Fresh pineapple slices, and ginger

Smoothies are an easy way to stay hydrated during those burning hot summer days and they’re jam packed with a large serving of fruits and sometimes even vegetables. When adding fruits and vegetables to a smoothie it is naturally low in calorie and low in fat and filled with tons of nutrition. What’s great about smoothies are that they can be individualized. Add any frozen fruit you would like, add water, ice, and BOOM you have a delicious smoothie! Below are some nutritious and delicious smoothie ideas to help you stay hydrated:

  • Watermelon basil smoothie: 2 cups of watermelon, a few basil leaves, 1 cup of water, 1 cup ice and blend!
  • Lemonade mint smoothie: 1 cup lemon juice, 2 cups water, 2 cup ice,  ½ cup stevia (mix in slowly), mint leaves and blend!
  • Banana strawberry smoothie: 2 cups of frozen strawberries, 1 frozen banana, 1 cup of ice, 1 cup of fat free milk and blend!
  • For a more nutritious and filling smoothie add a protein source to your smoothie. Some proteins that can be added to a smoothie include milk, yogurt, and peanut butter.  Protein takes longer for your body to digest, making you fuller for longer. Example recipes include:
  • Mango and banana smoothie: 1 container fat free banana flavored yogurt, 1 cup frozen mango, 1 small frozen banana, ½ cup orange juice, ½ cup fat free milk and blend!
  • Chocolate, Peanut butter and banana smoothie: 1 cup fat free chocolate soy or almond milk, 1 frozen banana, 1 Tablespoon natural peanut butter, 1 cup ice cubes and water as needed to thin texture and blend!

Adding vegetables to your smoothie adds even more nutrients, try these recipes:

  • Blueberry Flax smoothie: 1 cup of fat free milk, 1 frozen banana, 1 cup frozen blueberries and/or raspberries, 1 cup baby spinach, 1 Tbsp. flaxseeds and blend!
  • Blueberry, banana and beans smoothie: 1 can low sodium cannellini beans drained and rinsed, 1 cup frozen blueberries, 1 frozen banana, ½ cup Greek yogurt, 1.5 cups vanilla almond milk and blend! (Recipe from
  • Carrot pineapple smoothie: 1 cup chopped carrots, ½ cup pineapple juice, ½ cup water and blend!

Add your favorite fruits, vegetables and herbs to your water and let the fun of hydration begin. Enjoy!

Jennifer Seleem is a registered dietitian/nutritionist with the Institute for Weight Loss at Hackensack Meridian Health Raritan Bay Medical Center-Old Bridge. The Institute provides weight loss surgery and support for individuals seeking weight loss and have been unable to lose weight through conventional dieting, exercise or weight loss medication. To attend a free seminar, which occurs twice monthly, call 855-TIME-4-ME. For more delicious and nutritious smoothie recipes go to





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