The dog days of summer are officially here! Staying hydrated, especially for those of us that are active in the gym and in our mountains is important. Drinking water daily (1/2 your body weight in ounces) is essential, but can get boring. Coconut water is a great choice for a cool, rehydrating drink. It is clean and pure with no fluorescent colored chemicals, sugar, vegetable oil or corn syrup. It is full of hydrating nutrients like the electrolytes potassium, sodium, magnesium, phosphorus and even calcium! This delicious summer beverage is a natural source of Vitamins B and C. It also contains fiber, protein and antioxidants. If you are not yet convinced, coconut water is also easier on the digestive system than those colorful bottles of questionable ingredients you see at the store (and hopefully leave there.)

Coconut Citrus Cooler- serves 2


 2 Tbsp fresh squeezed lemon juice – Vit. C, and free radical protective

 2 Tbsp fresh squeezed lime juice- anti-inflammatory and immune

 1 ½ cups pure coconut water- anti-viral, anti-bacterial, and anti-

 ½ cup purified water (or more to taste)

 1 Tbsp. pure local honey- anti-oxidant, and anti-microbial properties (heals wounds)

 ½ tsp fresh grated ginger root- soothing to digestion, potassium, magnesium

 Pinch of sea salt to taste- full range of vitamins and minerals and aids in blood pressure

Simply add all ingredients into blender and blend well. Taste and add more water or salt if desired.

Will keep in the fridge for up to 2 weeks.


Vegans: swap the honey for equal amounts coconut nectar or maple syrup

Kiddos: freeze and make into healthy popsicles

Adults only: toss in a bit of tequila and ice and you have a coconut margarita cocktail
(save extra coconut water to help with a morning hangover)

By Lisa Turan, NC, CNE

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