15 Low-Sugar Drinks for a Healthier Summer
Summer brings sunny days, lazy afternoons by the pool, and unfortunately, sugary beverages that can derail your healthy habits. While a classic soda or sugary iced tea might seem refreshing, they often come jam-packed with added sugars that can impact your health and fitness goals.
The good news? You don’t have to sacrifice refreshing beverages to stay on track! There’s a world of low-sugar drinks waiting for you. This guide highlights 15 delicious, hydrating, and easy-to-make summer drinks that will help you stay healthy without compromising flavor. Plus, we’ll introduce you to an exciting 21-Day Smoothie Diet for those looking to supercharge their wellness journeys.
Why Should You Skip High-Sugar Drinks?
Many popular summer drinks, like sodas, sweetened iced teas, or fruity cocktails, are loaded with sugar. Overconsumption of sugar can lead to health issues such as weight gain, diabetes, and fatigue—not exactly the vibe you want for summer, right?
Sugar-heavy drinks can also cause energy crashes, harm your teeth, and even leave you feeling more dehydrated. The more sugar-laden the drink, the less refreshing it really is in the long run.
Instead, switching to low-sugar alternatives not only supports your health goals but keeps you feeling vibrant, energetic, and cool on even the hottest days.
15 Low-Sugar Drinks You’ll Love This Summer
1. Sparkling Water with Citrus
Why You’ll Love It:
This refreshing citrus sparkling water is the perfect guilt-free drink. Packed with natural flavors, it’s bubbly, zesty, and hydrating—perfect for any time of day. Plus, it’s super simple to make and customizable to your taste!
Ingredients:
- 1 cup sparkling water
- 2-3 slices of orange
- 2-3 slices of lemon or lime
- A few fresh mint leaves (optional)
- Ice cubes
Instructions:
- Fill a glass with ice cubes.
- Pour in sparkling water.
- Add the orange, lemon, and lime slices.
- Toss in a few mint leaves for extra freshness, if desired.
- Stir gently and enjoy!
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2. Iced Green Tea
Why You’ll Love It
This homemade iced green tea is refreshing, easy to make, and so much healthier than sugary bottled options. Packed with antioxidants and a zesty twist of fresh lemon, it’s the perfect drink to cool you down and energize your day.
Ingredients
- 2 green tea bags
- 2 cups of water
- Ice cubes
- 1 lemon (for fresh juice and optional garnish)
- Optional: honey or your preferred sweetener
Instructions
- Bring 2 cups of water to a gentle boil and pour it into a heatproof container.
- Steep the green tea bags in the hot water for 3–5 minutes, depending on how strong you like it.
- Remove the tea bags and let the tea cool to room temperature.
- Fill a glass with ice cubes and pour the cooled green tea over the ice.
- Squeeze in fresh lemon juice and stir. Add honey or sweetener if desired.
- Garnish with a lemon slice and enjoy!
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3. Cucumber Mint Infusion
Why You’ll Love It
This Cucumber Mint Infusion is refreshing, hydrating, and super simple to make! It’s perfect for cooling down on a hot day or adding a touch of luxury to your everyday hydration routine. Plus, it’s like sipping on a spa experience from the comfort of your home.
Ingredients
- 1 cucumber, thinly sliced
- A handful of fresh mint leaves
- 1 pitcher of chilled water
Instructions
- Wash and slice the cucumber into thin rounds.
- Rinse the mint leaves and gently bruise them with your hands to release their flavor.
- Add the cucumber slices and mint to a pitcher of cold water.
- Let it infuse in the fridge for at least 1 hour before serving.
- Pour into a glass, add ice if desired, and enjoy!
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4. Lemon Water with Ginger
Why You’ll Love It
Lemon water with ginger is refreshing, flavorful, and packed with health benefits! The zesty lemon boosts hydration and vitamin C, while the spicy ginger supports digestion and adds a warming kick. Perfect for staying cool and healthy this summer.
Ingredients
- 1 lemon, sliced
- 1-inch piece of fresh ginger, peeled and thinly sliced
- 4 cups of water
- Optional: 1 teaspoon raw honey
Instructions
- Add the lemon slices and ginger to a pitcher of water.
- Let it infuse for at least 30 minutes in the fridge for a stronger flavor.
- Optional: Stir in raw honey for a touch of sweetness.
- Pour into a glass, add ice cubes if desired, and enjoy!
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5. Berry and Herb Infused Water
Why You’ll Love It
This berry and herb-infused water is refreshing, easy to make, and naturally flavorful without any added sugars. Perfect for staying hydrated while adding a touch of elegance to your daily routine.
Ingredients
- 5-6 fresh strawberries, sliced
- 1/4 cup fresh blueberries
- 2-3 sprigs of fresh rosemary or basil (your choice)
- 1 liter of cold water
- Ice cubes (optional)
Instructions
- Wash the strawberries, blueberries, and herbs thoroughly.
- Slice the strawberries and gently bruise the herbs to release their flavor.
- Add the strawberries, blueberries, and herb sprigs to a pitcher.
- Pour in the cold water and let it sit in the fridge for at least 1-2 hours to infuse.
- Add ice cubes if desired and serve chilled.
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6. Coconut Water
Why You’ll Love It
Stay refreshed and hydrated with coconut water, nature’s ultimate sports drink! It’s low in sugar, packed with electrolytes, and perfect for recharging on hot days or after a workout.
Ingredients
- 1 fresh coconut (or 1 cup of unsweetened coconut water)
- Optional: Squeeze of lime juice or a few mint leaves for added flavor
Instructions
- If using a fresh coconut, carefully crack it open and pour the water into a glass.
- For a flavor boost, add a squeeze of lime juice or a few mint leaves.
- Serve chilled or over ice for ultimate refreshment.
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7. Unsweetened Almond Milk Smoothie
Why You’ll Love It:
This smoothie is creamy, refreshing, and packed with nutrients—all without any added sugars. Perfect for a quick breakfast, a healthy snack, or a post-workout energy boost. Plus, it’s easy to customize with your favorite add-ins!
Ingredients:
- 1 cup unsweetened almond milk
- 1 cup frozen mixed berries or a handful of spinach
- Optional: 1 scoop of protein powder
Instructions:
- Add unsweetened almond milk to your blender.
- Toss in the frozen berries or spinach.
- If desired, add a scoop of protein powder for extra energy.
- Blend until smooth and creamy.
- Pour into a glass and enjoy immediately!
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8. Vegetable Juice Mix
Why You’ll Love It
This vegetable juice mix is refreshing, low in sugar, and packed with vitamins and minerals. It’s the perfect way to boost your energy and nourish your body while staying hydrated.
Ingredients
- 3 large carrots
- 1 cucumber
- 2 celery stalks
- 1 small beet (peeled)
- Optional: a squeeze of lemon or a pinch of ginger for added flavor
Instructions
- Wash all the vegetables thoroughly.
- Peel the beet to avoid an earthy taste.
- Chop the vegetables into pieces small enough for your juicer.
- Feed all the ingredients through your juicer.
- Stir well, pour into a glass, and enjoy! Optional: Add ice or chill before serving.
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9. Kombucha
Why You’ll Love It
Kombucha is a refreshing, fizzy drink that’s not only delicious but also great for your gut health. Packed with probiotics, it supports digestion and boosts your overall wellness. Plus, you can customize the flavors to suit your taste!
Ingredients
- 8 cups of water
- 6 tea bags (black or green tea)
- 1 cup of white sugar
- 1 SCOBY (Symbiotic Culture of Bacteria and Yeast)
- 1 cup of starter tea (from a previous kombucha batch or store-bought unflavored kombucha)
Instructions
- Boil the water and dissolve the sugar completely.
- Add the tea bags and let steep until the water cools to room temperature.
- Remove tea bags and transfer the sweet tea to a clean glass jar.
- Add the starter tea and gently place your SCOBY on top.
- Cover the jar with a breathable cloth and secure with a rubber band.
- Let it ferment at room temperature, away from direct sunlight, for 7-10 days. Taste-test starting on day 7 until it reaches your preferred flavor.
- Remove the SCOBY and save it, along with 1 cup of kombucha, for your next batch.
- Pour the kombucha into bottles, leaving some room for carbonation, and let it sit for another 2-3 days to develop fizz.
- Refrigerate and enjoy your homemade kombucha!
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10. Black Coffee
Why You’ll Love It
Black coffee is the perfect way to kickstart your day. It’s bold, energizing, and guilt-free with no added sugars or calories. Plus, it’s easy to customize with spices like cinnamon for a unique twist.
Ingredients
- 1 cup of freshly brewed coffee
- Optional: A pinch of ground cinnamon
Instructions
- Brew your favorite coffee using a coffee maker, French press, or pour-over method.
- Pour the hot coffee into your favorite mug.
- Optional: Add a pinch of ground cinnamon and stir for a warm, spicy kick.
- Enjoy it as is—no cream or sugar needed!
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11. Herbal Tea
Why You’ll Love It
Herbal iced tea is refreshing, flavorful, and naturally sweet without any added sugars. It’s hydrating, caffeine-free, and filled with soothing herbal goodness—perfect for a hot day or a relaxing moment.
Ingredients
- 3-4 bags of your favorite herbal tea (e.g., chamomile, hibiscus, or peppermint)
- 4 cups of boiling water
- Ice
- Optional: lemon slices, fresh mint, or a natural sweetener like honey
Instructions
- Boil 4 cups of water and pour it into a heat-safe pitcher.
- Add the tea bags and steep for 5-10 minutes, depending on how strong you like your tea.
- Remove the tea bags and let the tea cool to room temperature.
- Fill glasses with ice and pour the tea over.
- Garnish with lemon slices, fresh mint, or a touch of honey if desired. Enjoy!
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12. Apple Cider Vinegar Drink
Why You’ll Love It:
This apple cider vinegar drink is a refreshing and tangy way to support digestion and stay hydrated. It’s quick to make, packed with health benefits, and perfect as a pick-me-up any time of the day.
Ingredients:
- 1 tablespoon apple cider vinegar
- 1 cup water (cold or room temperature)
- 1 teaspoon lemon juice (freshly squeezed)
- Optional: 1 teaspoon honey or a pinch of cinnamon for added sweetness/ flavor
Instructions:
- Add the apple cider vinegar to a cup of water.
- Mix in the lemon juice and stir well.
- Optional: Add honey or cinnamon for a touch of sweetness or extra flavor.
- Serve over ice or as is. Enjoy immediately!
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13. Aloe Vera Juice
Why You’ll Love It
Aloe vera juice is a natural way to stay hydrated while promoting healthy digestion. Its soothing properties make it a great addition to your daily routine, and the unsweetened version keeps it light and pure.
Ingredients
- 1 cup unsweetened aloe vera juice
- 1/2 cup cold water or coconut water (optional, for taste)
- A squeeze of fresh lemon or lime juice (optional)
- Ice cubes (optional)
Instructions
- Pour the aloe vera juice into a glass.
- If desired, add cold water or coconut water for a milder taste.
- Squeeze in fresh lemon or lime juice for a hint of citrus.
- Add ice cubes if you prefer it chilled.
- Stir gently and enjoy!
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14. Protein Shake
Why You’ll Love It
This protein shake is perfect for when you’re short on time but need a nutritious, energizing meal. It’s quick, low in sugar, and super easy to customize with your favorite flavors!
Ingredients
- 1 scoop of your favorite protein powder (vanilla, chocolate, or any flavor you like)
- 1 cup water or unsweetened milk (almond, oat, or regular)
- Optional: 1/2 banana, a handful of spinach, or a dash of cinnamon for extra flavor
Instructions
- Add the protein powder and liquid to a blender.
- Toss in any optional ingredients for added taste or nutrients.
- Blend until smooth.
- Pour into a glass or bottle, and enjoy your shake on the go!
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15. Green Smoothie
Why You’ll Love It:
This green smoothie is packed with nutrients and perfect for a quick, healthy boost. It’s naturally sweetened with pineapple, low in sugar, and hydrating, making it an ideal way to kickstart your day or recharge after a workout. Plus, it’s easy to customize with your favorite add-ins!
Ingredients:
- 1 cup fresh spinach
- 1 cup fresh kale
- 1 cup unsweetened coconut water
- 1/2 cup frozen pineapple chunks
- Optional: 1 tablespoon chia seeds
Instructions:
- Add spinach, kale, coconut water, and pineapple to a blender.
- Blend until smooth and creamy.
- If desired, sprinkle in chia seeds and blend again for a few seconds.
- Pour into a glass and enjoy immediately!
Read More: Top 12 Detox Drinks You Can Make in 5 Minutes
Supercharge Your Summer with the 21-Day Smoothie Diet
If you’ve fallen in love with smoothies (and who wouldn’t?), you might be ready to try the 21-Day Smoothie Diet! This plan makes it easy to incorporate nutrient-rich smoothies into your daily routine to feel healthier, more energized, and lighter this summer.
Why Choose the 21-Day Smoothie Diet?
- Easy to Follow: No fuss, just delicious smoothies you can prep in minutes.
- Perfect for Summer: Enjoy refreshing smoothies that keep you cool and healthy.
- Results Driven: Many users see noticeable changes in energy levels and overall health within weeks.
How to Get Started
- Step 1: Sign up for the 21-Day Smoothie Diet (it’s quick and simple!).
- Step 2: Access recipes crafted by experts to hit all your nutritional goals.
- Step 3: Blend, sip, and enjoy your way to better health all summer long!
Click here to learn more and join the smoothie revolution today.
Sip Smart This Summer
Making the switch to low-sugar drinks is one of the simplest ways to stay healthy and hydrated while still treating your taste buds. Whether you’re adding a splash of citrus to water or blending up a vibrant green smoothie, these low-sugar options will keep you feeling refreshed all season long.
And for those ready to take things to the next level, the 21-Day Smoothie Diet is your blueprint for healthier living. Start your summer transformation today!
Need more summer health tips? Share your favorite low-sugar drink ideas in the comments below!
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Hi, I’m Mia! I’m passionate about helping you achieve your weight loss goals through natural, effective methods. On this blog, I share the best smoothie recipes for weight loss, top-rated supplements that actually work, and practical tips on how to lose weight fast and naturally. Every product and recipe is handpicked to support a healthier, more confident you.