Summer juices are all about restoring hydration and lost electrolytes. Long days on the beach and cold beers in the sun can all make us feel a little dehydrated, and juices are a quick, refreshing, and yummy way to rehydrate and get a boost of energy. Whether you’ve got heat stroke or a hangover, we’ve put together this handy summer juicing guide to help you choose the best fruit & veg to chuck into your juice mixes.
All of these fruits and veg have high water content and are packed with essential electrolytes that are lost via summer sweating. Play around with the ingredients and beat the Aussie summer heat with juice concoctions packed with goodness!
Is juice more hydrating than water?
If you’re choosing juicy and watery fruits and veg to throw in your juices, does that mean that you should just drink water instead? You could, but water is missing all of the added mineral and vitamin content of fruits and vegetables. Certain fruits and veg also have a high fibre content, which helps to stave off cravings and keep you feeling full throughout the day.
It’s also been shown that sometimes it’s better to hydrate with fruits than water. A 2009 University of Aberdeen Medical School study found that consuming watermelon or cucumber after an intense workout gave the body twice the amount of hydration than a glass of water. We’re no scientists, but that sounds like a good reason to drink juice to us!
How do I know if I’m dehydrated?
Not sure if you’re dehydrated or just feeling the effects of the summer sun? The two are basically one and the same. If you experience any of the following symptoms, then you might be dehydrated – reach for a juice:
- Muscle cramps,
- Increased heart rate,
- Low blood pressure,
- Skin irritations.
Hydrating fruits & vegetables for summer juices
Summer juices should replenish the body’s mineral salts (electrolytes), natural sugars, amino acids, and vitamins that are lost through perspiration. Especially important are the minerals sodium, potassium, and chloride, as the body tends to lose more of them when sweating.
Sound like a bunch of gibberish? We’ve got you. Here’s a low-down on the best fruits and veg to juice in the summer.
Yes, it’s an unconventional juicing option, but cabbage is 92% water and full of nutritional goodness for your body. Packed with vitamins A, B1, B2, E, C, K, as well as calcium, iodine, iron, potassium, and foliate, cabbage is one seriously healthy vegetable – so why not chuck it into a juice? Juicing cabbage in the summertime will restore hydration, lost electrolytes, and treat your body to a cocktail of other nutrients. Add some mint leaves, honey, or lemon if you’re not a fan of the cabbage taste.
Celery is great in the summer as it helps to release water retention while also hydrating your body at the same time. 95% water means celery is one of the most hydrating foods out there. And being full of sodium, potassium, and calcium, celery will replenish lost electrolytes while adding a dose of other essential nutrients. You’ll get about ½ cup of water from a cup of celery, as well as vitamin A, magnesium, fibre, and iron. Firmer, darker green celery stalks have a higher nutrient content, and you can juice the leaves as well.
What’s more refreshing than a cooling cucumber in the summertime? With a 95% water content, cucumbers are one of the most hydrating foods. They’re perfect for throwing into a hydrating summer juice. Full of potassium, calcium, magnesium, and vitamins K, B1, and B5, cucumbers are also one of the lowest calorie vegetables and super easy to digest. There’s no other vegetable that can match the refreshing coolness of cucumber, and adding them to your summer juice makes for one seriously crisp and light drink.
Don’t freak out, but juicing lettuce is nowhere near as crazy as it sounds. Lettuce actually has a very mild taste and won’t change the flavour of your juices too much, but will add a whole heap of essential vitamins and minerals. 96% water and just as healthy as it is hydrating, juicing lettuce provide your body with fibre, folate, and vitamins K and A. Just like cucumber, lettuce is low calorie and easy to digest, so try throwing a cup into your next green juice for a bit of added refreshment!
Peaches are one of those fruits that seem too delicious to be good for you, but don’t be fooled! They’re a rich source of vitamins and minerals and being 90% water, are a super hydrating fruit. Adding peaches to your summer juices will give an amazing flavour and sweetness, as well as a good dose of iron, magnesium, zinc, manganese, magnesium, sulfur, and vitamins A, B1, B2, B9, and C. They’re also full of fibre, helping to keep you full throughout the day and stave off cravings.
Sweet and juicy, rockmelons are 90% water and one cup of the fruit provides you 100% of your recommended daily intake of vitamins A and C. How’s that for a nutritious drink? Rockmelons are also full of potassium and fibre, helping you keep full throughout the day. Thick and pulpy, adding rockmelon to your summer juices brings a delicious sweetness and thickens your drinks into nectar. Yummy!
Another great fruit to add sweetness to your summer juices (especially if you’re throwing in celery or cabbage!). Strawberries are 91% water and just as refreshing as they are nutritious. Packed with potassium, calcium, fibre, magnesium, and vitamins C and K, strawberry juice is our go-to when we’re craving a juicy ice block on a hot day. They’re just as sweet and cooling but give our bodies nourishment instead!
Ever wondered why people drink bloody marys when they’re hungover? It’s all about the tomato juice! Tomatoes are a great source of hydration for the body and help replenish lost electrolytes from sweating, drinking, and being out in the heat. A glass of tomato juice gives you 74% of your recommended daily intake of vitamin C, as well as fibre, potassium, sodium, folate, iron, magnesium, and vitamins E, B, and K. They also contain lycopene, which helps protect the body from UV light. 94% water, you should get around a ½ cup of juice from one medium-sized tomato.
Watermelons were made for the summer. One of the most hydrating fruits out there, watermelons are 92% water and packed with essential salts that are lost via sweating. Full of calcium, potassium, magnesium, and sodium, as well as fibre, watermelons will rehydrate while also helping you feel full. Watermelons are also rich in vitamins A, C, and B6 as well as potassium, giving you a good dose of energy in the summer heat. Great after being active in the sun!
Zucchinis are one of the lowest calorie vegetables, almost 90% water, and help keep you feeling full on those busy days. They’re the perfect hydrating food to add to summertime dinners as well as juices. Packed with essential vitamins and minerals, each zucchini has around two grams of protein and almost half of the recommended daily intake for vitamin C. Add a dash of manganese, potassium, folate, and fibre, and you’ve got yourself nutritious juicing veg that’s hydrating and perfect for summer.