The art of staying properly hydrated in summer

When temperatures rise, our first instinct is to drink a large glass of water. This is essential, of course, but it's not always enough. In summer, proper hydration doesn't just mean drinking water, but drinking better. And medicinal plants can become your best allies for effective and natural hydration.

Why is drinking water not always enough?

Mineral loss due to heat

When we sweat to cool down, we lose not only water but also essential minerals: sodium, potassium, magnesium, etc. However, drinking only water does not compensate for these losses.

Complete drinks for better hydration

Infusions, natural juices, light broths or flavored waters help to better absorb water and electrolytes, while improving their distribution in the body.

How to tell if you are poorly hydrated?

Even slight dehydration can cause:

• Unusual fatigue
• Headaches
• Decreased concentration
• Digestive problems
• Muscle cramps
• Palpitations

⚠️ The sensation of thirst is already a warning sign: drink regularly, even if you are not thirsty.

What drinks should you favor in summer?

The best options for proper hydration

• Still mineral water, low in sodium

• Freshly squeezed fruit and vegetable juices

• Cold herbal teas rich in minerals

• Homemade flavored waters: lemon, mint, cucumber, etc.

To limit or avoid

• Sugary sodas

• Heavily carbonated drinks

• Coffee and alcohol, which are dehydrating

Plants: your natural allies for summer hydration

Contrary to popular belief, cold herbal teas are ideal in summer. Refreshing and beneficial, they provide hydration, minerals, and a pleasant taste.

Peppermint – immediate freshness

• Refreshing in hot weather

• Digestive after heavy meals

• Invigorating without caffeine

• Delicious with lemon or honey

Hibiscus – tangy and antioxidant

• Rehydrates quickly

• Supports circulation

• Regulates blood pressure

• Adds a fruity note

Lemon verbena – relaxation and freshness

• Soothing in the evening

• Natural stress reliever

• Digestive and light

Lemongrass – tonic and digestive

• Refreshing

• Aids digestion

• Lemon aroma encourages drinking

Lemon balm – gentle and calming

• Soothes the nervous system

• Helps to sleep better

• Relieves difficult digestion

Matricaria chamomile – for the whole family

• Reduces tension

• Promotes digestion

• Light and floral

Nettle – remineralizing and detoxifying

• Rich in minerals

• Supports vitality

• Eliminates toxins

• Ideal in summer herbal tea

"Summer Serenity" Infusion Blend

Composition:

• 3 tbsp peppermint leaves

• 2 tbsp lemon verbena

• 2 tbsp hibiscus

• 1 tbsp black elderflower

• 1 tbsp lemongrass

Benefits:

• Natural hydration

• Improved digestion

• Feeling of freshness

• Gentle drainage

• Pleasant taste that encourages drinking

Preparation:

Infuse 1 tbsp of the mixture in 250 ml of hot water (90°C) for 8 to 10 minutes. Enjoy hot or iced with ice cubes for a refreshing herbal tea.

Homemade herbal lemonade recipe

Ingredients:

• 2 tbsp dried peppermint (or 1 handful fresh)

• 1 tbsp dried lemon balm (or 1 small handful fresh)

• Juice of 2 to 3 lemons

• Honey to taste

Preparation:

1. Infuse the herbs in 1 L of hot water (80°C) for 10 to 15 min

2. Let cool then filter

3. Add lemon juice + slices

4. Sweeten with honey (optional)

5. Refrigerate then serve chilled with ice cubes

💡 Tip: add fresh basil or raspberries for a fruity twist

Why choose our syrups for natural hydration?

Our natural syrups made from fruits and plants are designed to offer you both delicious and beneficial hydration. Available in several formulas — traditional syrups, vitamin C enriched syrups, wellness syrups or wellness shots — they represent a healthy alternative to sugary drinks.

The advantages of our syrups:

• Rich in vitamins and antioxidants

• Promote good hydration with essential nutrients

• Easy to incorporate into daily life (water, iced tea, smoothie, etc.)

• Appreciated by both young and old

By choosing our natural syrups and shots, you transform every glass of water into a revitalizing and delicious drink!

What about eating water?

Food also contributes to hydration. Think of water-rich foods:

• Watermelon

• Cucumber

• Tomato

• Melon

• Red fruits

They provide you with water, vitamins, fiber and minerals while naturally refreshing you.

Conclusion: Drink better, live better

In summer, it's not enough to drink a lot — you need to drink intelligently. Listen to your body, vary your drinks, rely on medicinal plants and water-rich foods. Thanks to these simple and natural gestures, you will stay well hydrated, energetic, and in great shape all summer long!

Sources:

• A body put to the test by heat - Plantes & Santé n°246 – June 2023
• https://herbapol.poznan.pl/artykuly/zdrowe-nawadnianie-organizmu-latem-pij-herbaty-ziolowe/ - Herbapol Poznań

 

Under no circumstances should the information and advice offered on the MerveilleNature website replace a consultation or diagnosis made by a doctor or health professional, who are the only ones able to adequately assess your state of health.