HEALTHY SUMMER hydration

Lee Holmes offers a guide to creating refreshing and delicious drinks you can take to your next barbecue or party, sans alcohol.

- Lee Holmes

Dehydration is all too common, especially in the warmer months. Between celebratory drinks and increased sweating, it's easy to slip into dehydration mode. But it doesn't have to be that way.

If you're trying to cut down on your alcohol intake, water can seem like the least-tempting drink there is. It's plain, flat, and doesn't exactly help you feel like the life of the party. That said, by going alcohol-free, you'll experience less bloating, be a little kinder to your waistline and have less irritability the following day. Now that sounds like a party I want to attend!

So is there somewhere in the middle? Can you avoid alcohol but still consume a delicious beverage? The answer is a resounding "yes"! You don't need to choose between alcohol or plain water - you can find a healthy and enjoyable drink in between.

The formulation for a healthy party punch

Whether you like it tart or sweet, punch is the ultimate party thirst quencher. While traditional punches are typically high in sugar and kilojoules, they can be delicious and full of nutrients. So what makes an excellent punch? A great one combines fruit or fruit juice, water and a flavour kicker.

Fruit

Punch usually starts with fruit juice, but before we begin, let's get to the elephant in the room: is fruit juice bad for you? Well, like anything, fruit juice can be unhealthy when drunk in excessive amounts. In moderation, fruit juice can be healing and provide the body with an array of nutrients.

The best juices and fruits to include in a punch are packed full of flavour and nutrient benefits:

Grapefruit reigns supreme if you're looking for something sour, acidic and bitter. Grapefruit contains beta carotene and lycopene, two antioxidants that leave the skin looking radiant and smooth.