Easy summer mocktails for the overheated, overcommitted and underhydrated

I’m a coffee lover and, in the hot, busy summers when I’m up at dawn, had run around all day, and in bed way after dark, my coffee ritual is non-negotiable. I remain mindful about not drinking too much caffeine, consuming only half-caf coffee, and not drinking after noon (except, um, I’m breaking that rule right now as I write this article).

Caffeine is a diuretic, which means it moves through us quickly and contributes to dehydration. Nutritionally, for every 8 ounces of coffee or one shot of espresso, we need about 8 additional ounces of water to stay hydrated. Alcohol requires extra water, too. If you live an active life in the Idaho mountains, enjoy long summer days, and indulge in all the delish beverages that make summer more fun, there’s a good chance you’re not drinking enough water.

How do we know if we’re dehydrated? Dark yellow urine, dry skin, chapped lips and thirst (duh) are obvious signs. Less obvious symptoms include sugar cravings, brain fog, fatigue, constipation, headaches, muscle cramps, increased heart rate and feeling less tolerant of heat.

On these hot summer days, perhaps this kind of chaos seems familiar: You wake early to exercise before it gets too hot. You drink coffee before or after your workout, squeeze in some computer work before the kids wake up, and stress about their laziness while simultaneously feeling guilty they’re spending too much time on screens. You pack up lunch and cold drinks, then head to the river or lake during the hottest part of the day (oops!).

You eat convenient foods—nuts, fruit leather, PB&Js—and maybe wash them down with sugary beverages, more caffeine, or a beer. By evening, you’re thirsty, exhausted, and a little hangry, but when someone texts about pickleball, a dog walk or happy hour, you respond, “Hell, yes!”

Later than expected, you make burgers, pizza, or brats (easier than a salad with those fresh market goodies) and maybe enjoy another cold drink because, frankly, it’s summer. Then you finally slow down long enough to realize you’re thirsty, drink a glass of water, collapse into bed, and set your alarm for that cannot-miss ,early-morning workout.

I’m exhausted just thinking about it!

Perhaps this kind of day doesn’t resonate with you? Amazing. Instead, ask yourself whether you’re nourishing well for your summer activities and indulgences. Any signs of dehydration?

Now for the juicy content: What are some refreshing, easy-to-make drinks to keep us hydrated and help maintain your summer sanity?

Sorry, I’m not going to suggest iced coffee, sugary matcha concoctions, or an Aperol Spritz. Refreshing as they may seem, they’re not helping your hydration status.

3 Easy Hydrating Options

1. Sparkling mineral water
Choose mineral water without sugars, artificial sweeteners, or flavors. Mineral waters replenish electrolytes, especially when paired with a source of sodium. Enjoy the water alongside olives, pickles, yogurt, cottage cheese or a handful of salted nuts.

2. Upgraded water
Use filtered water that removes contaminants while retaining minerals. Add a squeeze of citrus, a sprig of mint and a pinch of sea salt.

3. Coconut water
Coconut water naturally contains most electrolytes except sodium. Pair it with a healthy salty snack to create a more complete hydration strategy.

3 DIY Hydration Drinks You Can Make in 10 Minutes or Less

1. Coconut-Celery Cooler
Use coconut water as a base and add a splash of celery juice, a teaspoon of maple syrup and fresh lemon or lime juice. It’s simple, refreshing and rich in electrolytes.

2. Hibiscus-Mint Refresher
Steep hibiscus tea, refrigerate and add fresh mint. Hibiscus and mint are both known for their cooling qualities, making this a perfect summer beverage.

3. Nettle-Lime Mojito

Nettles are rich in minerals and phytonutrients. For a refreshing nettle mojito, brew nettle tea with a little honey, chill it, then add muddled mint, fresh lime juice, and sparkling water. Finish with a pinch of sea salt and a sprig of cilantro.

Tips to Make Beverages Even More Hydrating

Calm your nervous system.
Stress can affect how we regulate body temperature. Adding calming herbs—known as nervines—supports the body’s “rest, restore, and digest” response. Try lemon balm, tulsi and chamomile teas.

Add fresh fruit.
Fruits and vegetables naturally contain water. Add muddled strawberries, watermelon, or a splash of pomegranate or orange juice to mineral water, coconut water or chilled herbal tea.

Cool it.
Spearmint, peppermint and cilantro are naturally cooling, as are cucumbers. Steep any one of these in water, chilled tea or a mocktail to really chill out.

If summer is wearing you down, try these hydration hacks—replacing minerals, balancing indulgences, and being mindful about dehydration—so your mind and body can keep up with all the fun.

Want to learn more about hydration basics—and how many Americans are generally dehydrated? Read my article from a few summers ago, with 10 ways to improve hydration.