Summer thirst quenchers for weight loss diet
June 4, 2018 | 6:04 PM
by Courtesy of
Try making your own lemonade at home with less or no sugar.

During summer, thirst quenchers and chillers make their way into nearly everyone’s diet. There is a wide variety of chilled drinks available in cafes, stores, restaurants, and malls. However, most of these drinks are not compatible with a weight loss diet.

It is certainly not advisable to stick to exactly the same weight loss diet plan all year round. Your diet has to vary according to the challenges and needs of each season. In summer, the biggest challenge is, without doubt, the need to keep yourself hydrated. The desire to drink something cool and refreshing strikes several times a day. However, unfortunately, all those tempting chillers out there are not compatible with your weight loss diet. Here are a few tips that will help you stick to only the healthy summer thirst quenchers.

Drinks to Avoid

Begin the list of drinks to avoid with sodas, as they count amongst the unhealthiest summer drinks going around. Sure, a chilled soda may make you feel refreshed, but it is packed with sugar, calories and several harmful chemicals. This messes with your weight loss diet, and the worst part is that a soda does not even hydrate your body. With the amount of sugar and caffeine it contains, you will feel thirsty and dehydrated again, quite quickly.

Most other summer chillers that you find in cafe's and stores, including iced teas, lemonades, juices and mocktails, would all make it to the list of summer thirst quenchers to avoid. This is primarily because of the amount of sugar (and consequently, calories) they contain. These calories are not healthy and filling in any way, and only end up counting as excess calories at the end of the season.

Homemade Substitutes

If you can't do without these refreshing chillers, try making your own lemonade or iced tea at home with less or no sugar. Some healthier sugar substitutes that you can use include unsweetened apple sauce and pure maple syrup. You may also want to try unsweetened green tea and fresh coconut water as summer thirst quenchers.


Undeniably, the most crucial summer thirst quencher for weight loss is plain and simple water. It is the only liquid that has no calories and serves the sole purpose of hydrating your body. However, if you deprive your body of water, you will slowly get dehydrated and your metabolism will become sluggish. This will lead to a dip in energy levels, and you will also burn less calories. This is counter-productive, if you want to lose weight fast. If you are playing a sport or are outdoors a lot, make sure you also take in 300-500ml of an electrolyte replacement drink.

Fresh Fruit

You may be surprised to find fruit on a list of summer thirst quenchers. After all, we 'eat' fruit, not 'drink' it. However, the major component of most fruits is water. Watermelon, for instance, has more than 95% water. Even mangoes, melons and berries are all rich in water. The water component of these fruits certainly helps you stay hydrated. Most fruits also have some essential electrolytes, which are crucial during summer.

Smoothies and Juices

Most fruit juices, smoothies and mocktails are not compatible with a weight loss diet. As far as juice goes, it has none of the fibre of fruit, and the fruit sugars only add empty calories to your system. Commercial smoothies and mocktails, on the other hand, can contain 500 calories or more per glass, depending on the ingredients. If you care for a smoothie, make your own using whole fruits, low fat yoghurt, skimmed milk, and ice.

This list of tips as far as summer thirst quenchers go, contains nothing unusual. However, if you can stay committed to these principles, you will have a great chance of achieving success with your weight loss diet.

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