Refreshing and healthy drinks, under the scorching sun.
SANTO DOMINGO – Summer is barely halfway through and temperatures are already reaching 36 degrees Celsius, with a heat index exceeding 40°C. And even more heat is on the way, as we are experiencing the hottest days of the year, exacerbated by humidity and Saharan dust.
Meteorologist Jean Suriel doesn't give us good news, as he says that the hottest season of the year is just beginning and will extend well into October, with temperatures that could exceed 43° and even 45° in border areas.
So we need to take care of ourselves as much as possible, since excessive heat not only causes discomfort but also impacts our health. Prolonged exposure leads to dehydration, exhaustion, heatstroke, and a high risk of cardiovascular and respiratory diseases.
The most vulnerable are children, the elderly, and those suffering from chronic illnesses.
Since many of our readers work outdoors, we're bringing you some drinks that help you stay hydrated and avoid heatstroke, whose most common symptoms include:
Dizziness and weakness
Headache
Excessive sweating followed by dry skin
Nausea
Confusion or disorientation
Smart hydration: beyond water
Mineral water remains the best ally against the heat, as it contains the electrolytes necessary to replace those lost through excessive sweating.
But there are also tasty and natural ways to stay hydrated without resorting to sugary drinks that increase the risk of diabetes and make you feel thirstier. Here are six easy recipes with local ingredients, no refined sugar, and plenty of nutrients.
1. Cucumber, lemon and mint water
Ingredients:
1 liter of cold water
½ sliced cucumber
½ sliced lemon
6-8 fresh mint leaves
Preparation:
Add all the ingredients to a pitcher and let it chill in the refrigerator for at least an hour. Refreshing, digestive, and rich in antioxidants.
2. Iced hibiscus (Jamaica flower) tea with cinnamon
Ingredients:
2 tablespoons of dried hibiscus flowers
1 cinnamon stick
1 liter of water
Natural sweetener to taste (such as stevia or honey, optional)
Preparation:
Boil the hibiscus flowers and cinnamon for 5 minutes. Let cool, strain, and refrigerate. It has antihypertensive properties and is naturally acidic and refreshing.
3. Watermelon and ginger smoothie
Ingredients:
2 cups of cubed watermelon
A small piece of fresh ginger
Juice of ½ lemon
Ice to taste
Preparation:
Blend all the ingredients until smooth. You don't need to add sugar: watermelon is naturally sweet and high in water content.
4. Natural coconut lemonade
Ingredients:
1 cup of coconut water
Juice of 1 lime
A few basil or mint leaves
Ice
Preparation:
Mix coconut water and lemon juice, add fresh leaves, and serve with ice. Hydration with natural electrolytes.
5. Pineapple water with rosemary
Ingredients:
Peel of ½ a well-washed pineapple
1 sprig of fresh rosemary
1 liter of water
Preparation:
Boil the pineapple peel and rosemary for 15 minutes. Let it cool, strain, and refrigerate. Ideal for digestion and a nice change from plain water.
6. Light Dominican-style iced coffee - (Yes, we haven't gone mad, it's a popular drink in Europe and Asia.)
Ingredients:
1 cup of strong coffee (freshly brewed or espresso)
½ cup of cold water or plant-based milk (almond, coconut, oat… optional)
4-5 ice cubes
Natural sweetener to taste (honey, stevia, or a touch of sugar-free vanilla)
Cinnamon or nutmeg (optional, for sprinkling)
Preparation:
Prepare the coffee and let it cool for a few minutes (or make it in advance and refrigerate it).
In a large glass, add the ice cubes.
Pour the coffee over the ice and add cold water or plant-based milk if you want to soften it.
Sweeten to taste and sprinkle with a little cinnamon if you like the warm aroma.
This recipe deserves an explanation:
Iced coffee is a great way to stay energized without raising your body temperature. Unlike hot coffee, this version refreshes, partially hydrates, and still provides the gentle boost of caffeine, ideal for combating the lethargy that comes with heat. Plus, when you make it at home, you can control the amount of sweetener and adjust it to your healthy preferences. Perfect for mornings or as a revitalizing snack.
Extra tips for taking care of ourselves
- Avoid sun exposure between 11:00 a.m. and 4:00 p.m
- Wear light-colored, lightweight clothing made of breathable fabrics such as cotton or linen.
- Cool your home by opening windows early in the morning and at dusk. Close curtains during the hottest part of the day.
- Don't wait until you're thirsty to drink fluids. Thirst is a late sign of dehydration.
- Avoid heavy, fatty meals, alcohol, and excessive caffeine.
- Opt for salads and lean meats
- Mineral water, fresh fruit and creativity: the perfect combination to beat the heat.
