As the weather starts to heat up across the country, especially in the southern coastal areas, it is absolutely essential to remain hydrated. The blazing sun combined with hot and humid conditions leaches moisture from our bodies without us even realising it. By the time you start to feel thirsty, you have already been dehydrated for a while. Swollen feet, headaches and, in extreme cases, heat strokes are all directly related to the lack of adequate hydration.

A regular supply of fluids is essential to keep the body, particularly the heart and muscles, working at its best. The efficient absorption of nutrients and regular creation of saliva also depends on our level of hydration. And kidneys, that are constantly working to rid the body of impurities and toxins, require proper intake of fluids to excrete waste into the urine. Those who suffer from diabetes and heart disease will need to be even more watchful, and drink larger quantities of fluids than others.

Nothing beats glasses full of clean cold water when it comes to replenishing the body’s lost moisture. And as tempting as they may be in the scorching heat, stay clear of carbonated cold drinks that contribute to the weakening of bones and teeth enamel as well as increase blood pressure and cause damage to kidneys. There are many healthier options to choose from when looking for a cooling and delicious drink. From classic yoghurt-based lassi, rich in calcium and protein, to super hydrating and very delicious lime-enriched watermelon juice, and surprisingly cooling Moroccan-style mint tea, the choices are easy to make at home.

With two-thirds of the human body made up of water — almost 70 per cent of this water inside the body’s cells, 20pc in the space surrounding cells and slightly less than 10pc in the bloodstream — fluids are essential to keep the human body healthy

Flavourful popsicles are even easier to make; only two to three ingredients are needed and no cooking is required. As long as your freezer (or deep freezer) is up and running, these ice-cold treats should be made in advance and will be welcome at any time of day or night by all ages. If popsicle moulds are not easily available, small plastic cups may be used instead.

Lassi: sweet or salty

Ingredients 1 cup yoghurt 1 cup ice water 3 tbsp sugar,or salt and cumin to taste

Instructions Combine yoghurt and other ingredients in a jar. Secure the top tightly and shake well for one to two minutes, until the beverage is frothy and cold. Serve immediately.

Watermelon cooler

Ingredients 8 cups chopped seedless watermelon (about 3 1/4 pounds) 1 cup fresh lime juice (about six limes) 1/2 cup sugar 1/2 cup water Dash of salt

Instructions Place half of watermelon in a blender; process until smooth. Strain watermelon through a sieve or clean cotton cloth into a pitcher; discard solids. Repeat procedure with the remaining watermelon. Stir in lime juice, sugar, 1/2 cup water, and dash of salt. Serve over ice.

Moroccan mint tea

Ingredients 2 1/2 cups boiling water 2 tsp sugar 2 tsp green tea or 2 green tea bags 6 mint leaves, crushed

Instructions Combine all ingredients in a medium bowl; cover and steep for five minutes. Strain tea mixture into a bowl; discard solids.

Pina colada popsicles

Ingredients 2 cups pineapple juice(fresh or canned) 1 cup coconut milk(whipped with a hand blender until frothy) 1/2 cup pineapple pieces (optional)

Instructions Mix juice and coconut milk. Fill each popsiclemould 3/4 full, add a few pieces of pineapple, then top off with more juice/milk. Use the popsicle stick to push pineapple pieces towards the edges to make them visible. Then insert the stick and put in the freezer for about eight hours.

Melonmagic popsicles

Ingredients 1 cup cantaloupe, diced 2 tbsp lime juice, divided 2 tsp honey, divided 1 cup honeydew, diced

Instructions In a blender, combine cantaloupe with one tablespoon lime juice and one teaspoon honey. Fill a fourth of each popsicle mould with a layer of cantaloupe and put in the freezer for one hour. Set the remaining mixture aside. In the blender, combine honeydew with the remaining lime juice and honey. After cantaloupe layer has set, add a layer of honeydew. Freeze for one hour. Add one additional layer of cantaloupe and then honeydew, allowing pops to set in the freezer for one hour between each layer. After pouring the final layer, insert sticks and freeze for another four hours.

Pomegranate swirl popsicles

Ingredients 1cup pomegranate juice 1/2 cup plain creamy yoghurt (whipped)

Instructions Fill two-thirds of each popsicle mould with pomegranate juice. Add enough yoghurt to fill the moulds to the top, about two tablespoons per mould. Slide a knife or chopstick into each mould and swirl until a pattern forms. Insert sticks and freeze for about eight hours.

Published in Dawn, Sunday Magazine, April 26th, 2015

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