Beat the Texas Heat: Stay Hydrated with Healthy and Refreshing Drinks

Cameron, TX - Summer in Texas brings sunshine, outdoor activities, and soaring temperatures, making hydration more important than ever. Drinking enough fluids each day helps your body stay cool, supports digestion, maintains healthy skin, boosts energy, and improves physical performance. Even mild dehydration can cause headaches, fatigue, dizziness, and difficulty concentrating. Water is always the best choice for staying hydrated, but there are plenty of ways to make it
more enjoyable. Infusing water with fresh fruits and herbs, such as lemon and mint, cucumber and lime, or strawberry and basil, can add refreshing flavor without added sugars. Unsweetened sparkling water is another great option for those who enjoy a little fizz.

The Texas A&M AgriLife Extension Service's Dinner Tonight program offers a variety of healthy beverage recipes that make hydration delicious. One refreshing favorite is Strawberry Basil Lemonade, a colorful drink that's perfect for backyard barbecues, family gatherings, or simply cooling off after spending time outdoors.

Recipe Spotlight: Strawberry Basil Lemonade
Makes: 16 servings (¾ cup each)
Ingredients

Strawberry Basil Puree
 ¼ cup fresh basil leaves
 1 cup fresh strawberries
 ½ cup water
Lemonade
 2½ cups lemon juice
 7½ cups water
 ¼ cup stevia sugar substitute

Directions
Prepare the Strawberry Basil Puree

1. Wash the strawberries and basil under cold running water.

Remove the stems from the strawberries and slice them in half. Remove the basil leaves from the stems.

1. Place the strawberries, basil leaves, and ½ cup water into a food processor or blender and
   blend until smooth.
2. Pour the puree into a small bowl and refrigerate for at least one hour or up to three days. Prepare the Lemonade
3. Pour the strawberry basil puree through a fine mesh strainer into a bowl, using a spoon to press the liquid through the strainer.
4. Transfer the strained puree to a 2-quart pitcher.
5. Add the lemon juice, 7½ cups water, and stevia. Stir until well combined.

Chill in the refrigerator until ready to serve, or pour over ice for an extra-refreshing treat. Along with enjoying refreshing beverages, remember these simple hydration tips throughout the summer:
 Carry a reusable water bottle wherever you go.
 Drink water before, during, and after outdoor activities.
 Eat water-rich foods like watermelon, cucumbers, strawberries, tomatoes, and oranges.
 Limit sugary beverages and choose water or other low-sugar options more often.
 Don't wait until you feel thirsty. Thirst is often a sign that your body is already becoming dehydrated.

Making hydration a daily habit can help you stay healthy, active, and energized all summer long. For more healthy recipes, nutrition tips, and meal ideas, visit the Texas A&M AgriLife Extension Service's Dinner Tonight website at dinnertonight.tamu.edu.

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