5 Refreshing Recipes to Keep You Hydrated in the Heat

Hot days can leave us feeling sluggish, overheated, and sometimes even a little unwell if we're not mindful about staying hydrated. We all know water is the go-to for quenching our thirst, but on scorching summer days, a little creativity can make hydration far more enjoyable - and actually more effective.

Staying hydrated isn't just about replenishing the fluids we lose through sweat; it’s also about maintaining a delicate balance of electrolytes, minerals, and nutrients that our bodies rely on to function properly. 

My first port of call is always to add pure unflavoured electrolytes to your water. I recommend the Oshun liquid.

Then we add to this by incorporating hydrating foods and drinks that are packed with natural sugars, salts, and electrolytes, to continue to enhance the way your body absorbs and retains fluids.

Here are five recipes that are not only delicious, but will also support your body’s hydration needs on a hot day.

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1. Raw Coconut Water Jelly (or Frozen Coconut Water Lollies)

Servings: 4-6 

Ingredients:

• 500ml raw coconut water (check for no added sugars)
• ¾ tsp agar or 1 ½ tsp gelatin
• Optional: Fresh mint leaves or fruit slices (e.g. kiwi, berries) for garnish
  
  

Method:

1. Pour the coconut water into a saucepan and heat gently.
2. Sprinkle in the agar or gelatin, whisking continuously until it dissolves completely (about 2-3 minutes).
3. Once dissolved, pour the mixture into small moulds or an ice cube tray.
4. Refrigerate for at least 2 hours, or until set. For a refreshing twist, add fruit slices or mint before refrigerating.
5. Alternatively, you can freeze the coconut water into lollies or ice cubes.
   
   

Why It works:
Raw coconut water is an excellent natural hydrator, packed with electrolytes like potassium, sodium, and magnesium. These minerals are vital for replenishing what we lose through sweating, helping to maintain your body’s fluid balance. Avoid coconut water with added sugars though - check labels to ensure you're getting the most natural, hydrating product.

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2. Sparkling Fresh Juice with a Pinch of Salt

Servings: 2 

Ingredients:

• 200ml fresh grapefruit, watermelon or ½ orange +  ½ lemon juice
• 200ml sparkling water
• 1/4 tsp sea salt
• Ice cubes (optional)
  
  

Method:

1. Combine fresh juice, sparkling water and a pinch of sea salt, stirring gently until dissolved.
2. Serve over ice cubes for an extra chill.
   
   

Why It Works:
Citrus fruits are rich in vitamin C and antioxidants, while sparkling water provides a fizzy boost to your hydration. The addition of salt helps restore sodium levels, an essential electrolyte lost through sweat. Sodium helps your body absorb water more efficiently and retains fluid in the cells, which is particularly important when you're sweating a lot.

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3. Watermelon, Cucumber, and Feta Salad with a Zesty Lime Dressing

Servings: 4‍

Ingredients:

• 2 cups cubed watermelon
• 1 cucumber, thinly sliced
• 1/4 red onion, finely sliced
• 1 tbsp fresh mint leaves, chopped
• 100g feta cheese, crumbled
• Juice of 1 lime
• 1 tbsp of extra virgin olive oil (OLIVEPHOEBE10 for 10% off!)
• Salt and pepper to taste
  
  

Method:

1. In a large bowl, combine the watermelon, cucumber, red onion, mint, and crumbled feta cheese.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
   
   

Why It Works:
Watermelon is an incredibly hydrating fruit, and cucumber adds a refreshing cooling effect. The salty feta pairs beautifully with the sweetness of the watermelon, while providing a boost of calcium and protein. Feta also adds a bit of extra sodium, which can help your body retain fluids and electrolytes. 

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4. Chilled Gazpacho Soup

Servings: 4

Ingredients:

• 4 large ripe tomatoes, chopped
• 1 cucumber, peeled and chopped
• 1 red bell pepper, chopped
• 1/2 small red onion, chopped
• 2 cloves garlic, minced
• 2 cups cold water (or vegetable broth for extra flavour)
• 1/4 cup extra virgin olive oil (OLIVEPHOEBE10 for 10% off!)
• 2 tbsp red wine vinegar
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/4 tsp cumin (optional)
• Fresh basil or parsley for garnish
  
  

Method:

1. In a blender or food processor, combine the tomatoes, cucumber, red bell pepper, red onion, and garlic. Blend until smooth.
2. Add the cold water (or vegetable broth) and blend again to combine. If you prefer a thicker soup, reduce the liquid slightly.
3. Stir in the olive oil, red wine vinegar, salt, pepper, and cumin (if using). Taste and adjust seasoning as needed.
4. Refrigerate the gazpacho for at least 2 hours, or until chilled.
5. Serve cold, garnished with fresh basil or parsley.
   
   

Why It Works:
Tomatoes and cucumbers are both high in water content, making them excellent hydrating ingredients. Tomatoes also contain potassium, which helps maintain fluid balance and muscle function, while olive oil provides healthy fats that help your body absorb fat-soluble vitamins like vitamin A and vitamin E, which are found in the vegetables. Garlic and cumin also offer extra health benefits, including aiding digestion.

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5. Electrolyte Gummies (4 flavours)

Servings: 2, ~25 mini gummies

Base Recipe:

1. Gently warm all ingredients aside from gelatin/agar (don’t boil!).
2. Add gelatin or agar:
   
   1. Gelatine: Sprinkle gelatin over liquid, stir continuously until fully dissolved.
   2. Agar: Whisk powder into the warm liquid and simmer for 3–4 minutes until fully dissolved.
3. Pour into molds and set in the fridge for at least one hour.

Flavour options:

1. Coconut Citrus (replenishes sodium, potassium, and magnesium)

• 150 ml coconut water (unsweetened)
• 1 tbsp fresh lemon juice
• 1 tbsp fresh orange juice
• ¼ tsp electrolyte blend like Oshun or pinch sea salt (not quite as effective but works!)
• 1 tsp organic grass-fed gelatin OR ½ tsp agar powder

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2. Berry Hibiscus (cooling, antioxidant-rich)

• 100 ml hibiscus tea (steeped and cooled slightly)
• 50 ml unsweetened wild blueberry puree or juice
• 1 tsp lime juice
• ¼ tsp sea salt or electrolyte blend
• 1 ½ tsp gelatin OR ¾ tsp agar

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3. Cucumber Mint (alkalising with added mineral support)

• 100 g cucumber (peeled and chopped)
• 60 g kiwi (about 1 medium, peeled and chopped)
• 5 fresh mint leaves
• 100 ml filtered water or coconut water
• ¼ tsp sea salt or balanced electrolyte blend 
• Optional: pinch of potassium chloride or 50 mg magnesium glycinate powder
• 1 ½ tsp organic gelatin powder (for soft chewy gummies) OR  ¾ tsp agar powder (for firmer vegan set)
  
  

Tip: Make sure to blend the cucumber, kiwi, mint, and water until smooth before you heat it. Strain through a fine mesh if you want a clearer gummy, or leave pulp for more fibre.

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4. Tomato Herb (rich in potassium, sodium, and antioxidants)

• 100 ml tomato juice (no added salt)
• ½ tsp olive oil
• ½ tsp dried basil or oregano
• ¼ tsp sea salt + pinch of potassium chloride
• 1 tsp gelatin OR ½ tsp agar

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Tips for Gummy Storage

• Store in airtight container in fridge for up to 7 days.
• Each gummy contains a mild dose of minerals – aim for at least 3–5 per day or as needed.
• Agar sets firmer and works well for warmer climates.
• Gelatin gives a chewier, traditional gummy texture and supports gut lining repair.
  
  

In conclusion…

Hydrating on a hot day isn’t just about drinking water; it’s about replenishing the electrolytes and nutrients your body needs to stay cool and functioning at its best. Whether you're enjoying a fresh juice, a hydrating salad, or a fun coconut water jelly, these recipes provide the perfect balance of hydration and nutrition. The key is to stay ahead of dehydration by sipping throughout the day - and your body will thank you for it!

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