Temperatures are climbing. You’re spending more time outside. We’re all craving something cold every afternoon.
Ice cream, frozen coffee drinks, slushies, milkshakes. Anything will do, as long as it’s cold!
There’s nothing wrong with enjoying those foods from time to time. But many popular summer treats deliver hundreds of calories while doing very little to help your body recover from the heat.
When it’s flaming hot outside, your body isn’t just looking for something cold. It’s begging for hydration.
Every hour you spend sweating, your losing fluids and electrolytes that help regulate things like your energy, muscle function, and body temperature. Even mild dehydration can leave you feeling sluggish, foggy, and munchy.
Thirst and hunger signals can cross wires. What feels like a snack craving may actually be your body asking for hydration.
The good news? Some of the most refreshing summer foods can help with both.
Water-rich fruits, protein-packed frozen treats, and electrolyte-rich recipes can cool you off, satisfy your sweet tooth, and support your health goals at the same time.
So, if you feel like you’re roasting, here are ten hydrating summer treats to keep you cool all summer long.
10 Hydrating Summer Treats That Won’t Break the Calorie Bank
🌴✨ Ultima Electrolyte Creamsicles
After a workout, beach day, or afternoon in the yard, water alone isn’t enough. Your body lost electrolytes sweating and it needs you to replenish them.
To make these ultra-hydrating popsicles, blend plain Greek yogurt, your favorite Ultima electrolyte flavor, and a splash of light coconut milk. Pour into popsicle molds and freeze.
You’ll end up with a creamy frozen treat that provides protein, fluids, and electrolytes in one cute and cooling package.
🌴✨ Watermelon Lime Icy
Watermelon is one of nature’s most hydrating foods. Blend it up with lime juice and honey to taste and pour into ice molds. Once frozen, blend your watermelon ice cubes in a food processor. Adding a small pinch of salt can help replenish sodium lost through perspiration. Top with fresh mint leaves.
This treat is incredibly refreshing and tastes like summer in a glass.
🌴✨ Coconut Water Slushie
Coconut water naturally provides a big dose of potassium and other electrolytes. Keep it stocked in your pantry this summer. Blend it up with ice, fresh lime juice, or frozen pineapple or strawberries for a tropical frozen drink that’s far more nourishing than the drive-through version.
🌴✨ Raspberry Electrolyte Gummies
These homemade gummies feel like candy but can help replenish fluids after a sweaty afternoon. They’re so delicious your kids will love them too!
Frozen grapes are addictive, and you’re about to level them up. Freeze grapes until solid, then blend them until smooth for a quick sorbet.
For extra satisfaction, drizzle with a quick peanut butter magic shell. Simply mix a half cup of peanut butter with one or two tablespoons of melted coconut oil. Then drizzle it on top of your sorbet. The healthy fat helps slow digestion, stabilize blood sugar spikes, and makes this simple treat feel surprisingly decadent.
Plain Greek yogurt consists of about 80% water. It also provides essential electrolytes like potassium and sodium, helping your body absorb and balance fluids effectively.
This recipe is so versatile. Spread Greek yogurt onto a parchment-lined baking sheet, top with berries, chopped nuts, and a sprinkle of dark chocolate chips, then freeze until firm.
Break into pieces whenever you need a cool evening treat.
This simple recipe feels so festive. Slice a round of watermelon and top it with Greek yogurt, fresh berries, mint, shredded coconut, or chopped pistachios.
It’s colorful, refreshing, and a hit at summer get togethers.
🌴✨ Coconut Icecream or Kefir Icecream
Traditional icecream has its place. But if you’re looking for something with a little more nutrition, try making your own. Kefir adds probiotics and protein, while coconut creates a naturally creamy texture.
🌴✨ Frozen Chocolate Peanutbutter Strawberries
Chocolate-covered strawberries are a classic for good reason. You’ll satisfy your chocolate craving while still getting the hydration and fiber that fresh fruit provides.
Bonus Recipe: Cranberry Lime Kombucha Slushie
Blend kombucha with frozen cranberries and fresh lime juice for a bubbly frozen drink that’s incredibly refreshing on a hot afternoon.
Hydrating Foods to Add to Your Summer Grocery List
Hydration doesn’t end at the bottom of your water bottle. Water is non-negotiable, but you can support your body’s daily hydration needs with water-rich foods too.
Many fruits and veggies are made up of more than 90% water and are full of fiber, vitamins, minerals, and natural electrolytes. That combo helps replenish fluids while keeping you fuller than water alone.
Aim to drink plenty of water throughout the day (generally around 8-12 cups, depending on your activity level and how much you’re sweating). Then, support your hydration with foods like these:
- Watermelon (about 92% water)
- Cucumbers (about 95% water)
- Strawberries (about 91% water)
- Cantaloupe (about 90% water)
- Peaches (about 89% water)
To make these foods more satisfying, pair them with protein or healthy fats. Pair greek yogurt with berries, cottage cheese with peaches, or watermelon with feta cheese to stay full much longer and keep your blood sugar stable than fruit alone.
This week, add some of these hydrating foods to your grocery cart:
Fruits
- Watermelon
- Strawberries
- Grapefruit
- Canteloupe
- Oranges
- Pineapple
- Papaya
- Kiwi
- Apples
Vegetables
- Cucumbers
- Tomatoes
- Celery
- Zucchini
- Spinach
- Cabbage
- Carrots
- Broccoli
- Cauliflower
- Sweet peas
Other hydrating foods
- Greek yogurt
- Kefir
- Bone broth
Why Some Summer Treats Don’t Satisfy
Summer and frozen treats are the perfect pair. Ice cream after a day at the pool. A frozen coffee at the park. A giant piña colada on the beach.
There’s absolutely room for those foods in a healthy lifestyle. The issue pops up when those frozen treats are loaded with added sugar, preservatives, and artificial ingredients while providing very little of what your body is actually craving.
Yes, they cool you off for a few minutes, but they don’t do much to satisfy your hunger or your body’s hydration needs.
So, we reach for another treat an hour later.
The goal here is to choose options that give you a little more in return. Try these ten frozen treats that provide hydration, protein, fiber, electrolytes, and tasty flavor, all while fitting comfortably into your calorie goals.
Tips for Making Any Frozen Treat More Satiating
A few simple strategies can help you keep blood sugar stable, stay within your macro goals, and keep moving forward on your weight loss journey.
- Add protein: Pair frozen treats with Greek yogurt, cottage cheese, or another protein-rich food to increase fullness and support muscle health.
- Watch portions: Even nutritious foods contain calories that can add up when we don’t consider how much our bodies actually want and need, pushing us past our calorie goals.
- Enjoy it: A treat is much more satisfying when we savor it instead of eating when we’re distracted.
- Plan for treats: When treats are part of your plan instead of something you “cheat” with, it’s much easier to enjoy it guilt-free and thoughtfully.
Cool, Refreshed, and Still Making Progress
Summer doesn’t have to look like stressing out over every frozen dessert. And it certainly doesn’t mean choosing between enjoying your favorite foods and reaching your health goals.
Your new goal? Have enough satisfying options that you’re making intentional choices instead of default ones.
The more often you fuel your body with foods that leave you energized, hydrated, and satisfied, the more healthy eating stops feeling like something you have to force. It becomes the way you want to eat.
That’s the foundation of lasting weight loss. Instead of shooting for perfection, build habits that make feeling your best the easier choice.
Ready to build healthy habits that last?
Inside LEAN, you’ll learn how to create a sustainable approach to nutrition that fits your real life. We’ll teach you how to determine the right calorie target for your goals, prioritize protein, build satisfying meals, enjoy the foods you love without guilt, and develop habits that last long after the program ends.
*Some of the links on this page are affiliate links, which means I may earn a commission if you make a purchase through them—at no extra cost to you. I don’t recommend products because I get a commission, I choose them because I believe in and use them.
