10 Refreshing Summer Smoothies for Ultimate Hydration

The summer heat makes staying hydrated essential. Smoothies are a great way to quench your thirst while also adding more more seasonal fruits, veggies and other nutritious ingredients into your diet. Here’s a bunch of nutritious and easy-to-prepare smoothies that’ll keep you cool, refreshed and hydrated all summer long:

1. Mango Banana Lassi

Ingredients

• ½ ripe mango
• ½ banana
• 200 ml milk of choice or coconut water
• 1 cup plain yoghurt
• 1-2 tsp honey (adjust to taste)
• Handful of ice (optional)

Method

1. Add ingredients to a blender. If you want a smoother consistency, blend with or serve over ice.
2. If available, sprinkle some ground cardamom on top for a delicious, traditional spicy kick!

Benefits

• Mangoes are rich in vitamins A and C, supporting immune health.
• Bananas are rich in potassium for better muscle function.

2. Very Berry

Ingredients

• 1 frozen banana (chopped)
• ½ cup low sugar yoghurt
• 1 cup fresh or frozen berries
• ¼ cup oats
• ¼ cup water

Method

1. Simply add to a blender and blitz!

Benefits

• Berries are rich in antioxidants, fibre, vitamins and minerals. They can boost heart health by reducing blood pressure and cholesterol, reduce inflammation, protect against cell damage, and support brain health.
• Oats are good for heart and digestive health. They also contain antioxidants and nutrients which boost immunity, good gut bacteria, and help manage blood sugar levels.

3. Cucumber Mint Refresher

Ingredients

• ½ cucumber
• Handful of mint leaves
• Juice of 1 lemon
• 200ml water
• Honey (to taste)
• Handful of ice

Method

1. Blitz everything in a blender with ice.

Benefits

• This smoothie is incredibly hydrating due to the high water content of cucumbers, which can help maintain healthy skin and promote digestion. Cucumbers also boost digestion, support heart and bone health, and contain antioxidants that promote skin health.
• Mint can aid in soothing the stomach, supporting immune health, and improving mood.

4. Pavlova Smoothie

Ingredients

• 1 cup milk of choice
• ½ cup yoghurt
• 1 cup mixed berries (fresh or frozen)
• 1 frozen banana (chopped)
• ½ tin passionfruit pulp
• 1 tbsp honey (or other sweetener of choice)
• 1 tsp vanilla extract
• Whipped cream (optional)

Method

1. Blend the milk, yoghurt, fruits, sweetener and vanilla for 1-2 minutes. If the mixture is too thick, add a bit more milk.
2. Serve over ice and, if desired, top with a dollop of cream and the other half of the passionfruit tin.

Benefits

• This smoothie is rich in protein for fullness, calcium for bone health, and essential amino acids to support muscle repair and growth.
• Fruits and yogurt contribute dietary fiber, promoting digestive health and lasting fullness, and probiotics to enhance immune health.

5. Frosty Watermelon Refresher

Ingredients

• 3 cups watermelon (chopped)
• 1 cup frozen berries
• Juice of 1 lime
• 1 cup ice
• 1 tbps mint leaves (optional, to taste)

Method

1. Blitz all the ingredients on high. Blend until smooth. Add some water if the consistency is too thick.

Benefits

• Watermelon is about 92% water, making it an excellent choice for hydration. It also contains citrulline, an amino acid that can improve circulation and reduce muscle soreness.
• Lime supports healthy skin by boosting collagen production. It can also help to prevent kidney stones, aid iron absorption, and supports heart health.

6. Choc, Banana & Avo Smoothie

Ingredients

• 1 frozen banana (chopped)
• ¼ – ½ avocado (the more you use, the creamier the consistency)
• 1½ cups milk of choice
• 2 tbsp cocoa powder
• Honey or other sweetener of choice (to taste)
• Handful of ice

Method

1. Blend avocado and milk until smooth.
2. Add remaining ingredients (including ice if desired) and blend. Add milk or avocado to adjust consistency.

Benefits

• This indulgent smoothie is rich in healthy fats thanks to the avocado, which promotes heart health by lowering ‘bad’ cholesterol levels. It is also rich in essential nutrients like fibre and vitamins C, E and B6, which contribute to brain and eye function, support a healthy gut microbiome, and can reduce inflammation.
• Cocoa powder is rich in antioxidants and minerals, especially magnesium and iron, as well as flavonoids which boost heart and brain health, reduce inflammation, and can improve blood flow.

7. Kiwi Mint Cooler

Ingredients

• 2 or 3 kiwis, (peeled and chopped)
• Handful of mint
• 200ml coconut water
• Handful of ice

Method

1. Blitz all the ingredients on high and serve!

Benefits

• Kiwis are extremely high in vitamin C and contain gut-friendly enzymes that aid in digestion.
• Mint can promote relaxation and improve mood, making this smoothie a perfectly refreshing choice for a hot summer afternoon!

8. Whipped Orange Smoothie

Ingredients

• 2 oranges (peeled and chopped)
• 1 cup almond milk (or other nut milk of choice)
• ½ cup ice
• Handful fresh mint
• Honey (to taste)

Method

1. Blend ingredients on high for 1 minute, or until the consistency becomes light and frothy.

Benefits

• Not only are they hydrating and juicy; oranges are also a famously excellent vitamin C, which boosts immune function and aids iron absorption. They also contain fibre for better digestion, and antioxidants that protect against cell damage, and support heart health.

9. Green Machine

Ingredients

• 1 frozen banana (chopped)
• ¼ cucumber (chopped)
• 1 handful spinach
• 1 tbsp nut butter
• ½ cup water or coconut water
• ½ tsp – 1 tsp honey (optional, to taste)

Method

1. Add ingredients to a blender. If you want a smoother consistency, blend with or serve over ice.
2. If available, sprinkle some ground cardamom on top for a delicious, traditional spicy kick!

Benefits

• Cucumbers are a great source of vitamin K (which is essential for bone health), potassium, magnesium and antioxidants.
• Spinach is extremely nutrient-dense, promoting heart, eye and digestive help. It’s also rich in vitamins A, C and K, minerals like potassium, iron and magnesium to support bone, skin and hair health.

10. Sweet Peach Smoothie

Ingredients

• 2 cups frozen peaches (chopped)
• ½ cup plain or vanilla yoghurt
• 1 cup milk of choice
• ½ tsp vanilla extract (optional)
• Handful of ice (optional)

Method

1. Blend all the ingredients on high. If the consistency is too watery, you can add more yoghurt or a teaspoon of nut butter to thicken it up.
2. Serve over ice.

Benefits

• Peaches are a great source of fibre and can aid gut health and digestion. They’re also rich in vitamins C and A which boost immunity and fight free radicals to keep skin healthy.
• The milk and yoghurt in this smoothie provide a boost of calcium, as well as proteins that’ll keep you feeling full between meals.

Final Thoughts

Smoothies are versatile, nutritious, delicious – and the combinations are endless! These ten recipes not only keep you hydrated but also pack a nutritional punch, making them perfect for your summer health retreat. Blend away and enjoy the refreshing benefits!