Hydrating Summer Recipes 

Hydrating Summer Recipes 

With the change of season and warmer weather, it’s important to pay attention to hydration. Drinking enough water is essential for all aspects of health and is one of the simplest habits to pay attention to if you aren’t feeling your best. If you drink caffeine or alcohol, exercise vigorously, or live in a hot or dry climate, you might need more water and electrolytes than you think. 

Electrolytes include the minerals magnesium, potassium, and sodium, which help with hydration, allowing your body to “hold on” to the water you drink. Since electrolytes and water are lost in sweat, it’s helpful to think about replacing them in with food and drink throughout the day. 

You’ll find electrolytes naturally in mineral-rich whole foods like vegetables, fruit, and nuts. Using an electrolyte powder has many benefits and can be used on its own or incorporated into easy recipes. 

Twenty2 Nutrition Stimulant-Free Electrolytes is an electrolyte blend containing electrolyte minerals, vitamin C, vitamin B6, vitamin B12, coconut water (an excellent source of potassium), fruit, greens, and ginger. It is pregnancy safe (and helpful for morning sickness), breastfeeding safe, and kid-friendly. 

Here are some healthy recipe ideas:

  1. Strawberry Watermelon Electrolyte Popsicles
  2. Watermelon Lemonade Spritzer 
  3. Refreshing Watermelon Salad 

Strawberry Watermelon Electrolyte Popsicles

Unlike many store-bought popsicles, these popsicles contain clean ingredients and no added sugars. With the addition of electrolytes, homemade popsicles are great to have on hand for summer snacks or hydration support during labor.

Prep time: 10 minutes
Freeze time: At least 2 hours 
Servings: 6 

3 cups cubed watermelon, seeds removed
1 cup halved strawberries
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
Juice from 1 lime
½ cup filtered water


  1. Place all ingredients in a blender and blend until combined. Pour into popsicle molds and freeze until solid. Enjoy! 

Nutrition facts (1 serving/1 popsicle): 25 calories, 0 grams protein, 0 grams fat, 6 grams carbohydrate, 1 gram fiber

Watermelon Lemonade Spritzer 

This spritzer recipe makes a fun summer mocktail or cocktail with the added benefit of hydration support. Feel free to mix up the flavor by using your favorite berries and herbs in different combinations. 

Alcohol is dehydrating and can deplete electrolytes and other nutrients, leaving you hungover. Adding electrolyte powder to your beverage may help to counteract these adverse effects. Note that the alcohol in this recipe is optional, for an alcohol-free version, simply omit. 

Prep time: 5 minutes
Servings: 1

¼ cup raspberries
3 leaves fresh mint
1 teaspoon fresh squeezed lemon juice
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
1 ounce vodka or alcohol of choice (optional)
5 ounces sparkling water
1 lemon slice 


  1. In the bottom of a wide-mouthed glass, add the raspberries, fresh mint, lemon juice, and electrolytes. Muddle with a spoon.
  2. Fill the glass with ice. Add the alcohol, if using. Slowly fill the glass with the sparkling water so it doesn’t bubble over. Top with a lemon slice. 

Nutrition facts (1 serving/1 spritzer without alcohol): 20 calories, 0 grams protein, 0 grams fat, 5 grams carbohydrate, 2 grams fiber

Refreshing Watermelon Salad 

While adding electrolytes to foods instead of beverages may seem strange, Twenty2 Nutrition Stimulant Free Electrolytes offers a sweet flavor from stevia and monk fruit that can be used to balance flavors in more savory dishes. This recipe uses the electrolytes in place of the sweetener in a salad dressing for a watermelon, tomato, and cucumber salad. 

Prep time: 10 minutes
Servings: 4

4 cups cubed watermelon 
1 large heirloom tomato, diced
1 small cucumber, diced
1/4 of a red onion, thinly sliced
4 cups arugula
¼ cup coarsely chopped almonds 
2 ounces feta cheese
2 tablespoons finely chopped fresh mint (or basil) 
3 tablespoons olive oil
¼ cup balsamic vinegar (or red wine vinegar or champagne vinegar)
1 scoop Twenty2 Nutrition Stimulant Free Electrolytes
¼ teaspoon sea salt
¼ teaspoon black pepper


  1. In a large bowl, add the watermelon, tomato, cucumber, red onion, arugula, almonds, feta, and mint. 
  2. In a small bowl, whisk the olive oil, vinegar, electrolyte powder, salt, and pepper until well combined. Pour over the salad and gently toss. Serve immediately. 

Nutrition facts (1 serving): 245 calories, 6 grams protein, 18 grams fat, 18 grams carbohydrate, 3 grams fiber

Paying attention to water and electrolytes throughout the day helps sustain energy in the summer heat. We hope these quick recipes offer some inspiration for different ways you can incorporate electrolytes into your summer routine.