Summer is a great time to add more nutrients and bright colors to your diet. Foods with varying colors contain different nutrients that can boost your health while keeping you cool.

“Blue and purple foods are known for their antioxidant properties, while green foods are known for anti-inflammatory properties,” says Karen Lawson, a registered dietitian at BlueCross BlueShield of Tennessee. “Orange foods are also known for their high content of beta carotene.”

Why colorful summer drinks matter

Karen Lawson: Adding antioxidant options such as pomegranate or tart cherry juice can help reduce inflammation and oxidative stress. The colors are fun and bright to add to the season, as well.

Consider natural ways to add electrolytes like coconut water with different fruits. Coconut water comes from green coconuts and contains these major electrolytes: potassium, sodium, magnesium and calcium. It’s a popular choice for hydrating and replenishing electrolytes lost through sweating or exercise.

Some drink recipes may contain a pinch of salt, which is especially helpful for those who may be outdoors sweating for long periods of time. Most people get enough sodium in their diet, but if needed, using salt in these drinks may help replace what is lost.

Don’t forget to drink water often as well. Adding fruit or cucumber to water can be a great option. Herbal teas, especially hibiscus tea, can offer color and mild flavors for a refreshing and caffeine-free option.

“If you have any chronic medical conditions, like diabetes, you may want to talk with your doctor for more specific instructions about what to eat and drink,” Karen says.

6 refreshing summer drink recipes

Karen Lawson: Think about seasonal fruits, especially if you’re purchasing locally at a farmers market. These fruits are often picked at their peak freshness for taste and nutrients. Many recipes use sweeteners, so try to keep these minimal to reduce added sugars.

1. Sparkling peach bellini mocktail

Ingredients:

• 2 ripe peaches, peeled, pitted and blended into puree
• 1 tablespoon fresh lemon juice
• 1/2 cup sparkling water or club soda
• Simple syrup (optional, to taste)
• Garnish: fresh peach slices or mint

Directions: Blend peaches and lemon juice until smooth. Refrigerate for at least 30 minutes. Add 2-3 tablespoons of peach puree to a glass. Slowly pour in sparkling water. Add simple syrup if desired. Garnish with peach slices or mint.

2. Coconut water electrolyte drink

Ingredients:

• 1½ cups unsweetened coconut water
• ½ cup fresh orange juice
• 2 tablespoons fresh lime juice
• Pinch of salt (about ? teaspoon)
• Ice for serving

Directions: Combine coconut water, orange juice, lime juice and salt in a large glass. Stir until salt dissolves. Pour into glasses filled with ice.

3. Sparkling pomegranate mocktail

Ingredients:

• 3 ounces pomegranate juice
• 1 tablespoon lime juice
• ½ cup club soda or seltzer water
• Pomegranate arils and lime slices for garnish (optional)
• Ice cubes

Directions: Combine pomegranate juice and lime juice in a glass. Add ice, then pour in club soda and stir gently. Add garnishes if desired.

4. Watermelon lime-infused water

Ingredients:

• 1 lime, sliced
• 1 cup watermelon, cut into 1-inch cubes
• 8 cups cold water

Directions: Add lime and watermelon to a 2-quart pitcher with cold water. Chill overnight for the most flavor. The fruit will stay fresh for up to 48 hours.

5. Other infused-water combinations

Try these refreshing flavor combinations:

• Cucumber Lemon: 1/2 cucumber + 1 lemon
• Pineapple Grape: 1 cup diced pineapple + 1 cup grapes
• Berry Kiwi: 10 strawberries + 1 kiwi

Tips for releasing flavors:

• Cut watermelon into small pieces
• Remove citrus rinds and slice thin
• Slice cucumber thin
• Tear mint leaves
• Slice grapes in half

“Some of these summer drink options can also be frozen into popsicles,” Karen says. “Sparking your creativity for fun drinks can be a great way to entertain with family or friends or just add more healthy nutrients to your summer.”

More from Karen Lawson on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.