Water is essential for most major body functions, and serves to protect, lubricate, and cushion joints, spinal cord, and other sensitive tissues. Since we lose so much water through elimination functions and sweat, it’s important to replenish this liquid… but not with sugary beverages. It’s best to hydrate with liquids that the body can use, rather than inflammatory ingredients that the body will need to detoxify.
We have prepared 10 healthy, hydrating mocktails to enjoy during dry January, or any time of year.
A few notes on ingredients:
- ALWAYS choose organic or biodynamic
- For still water, choose glass bottles (such as Mountain Valley Spring Water) , or a local community artisan well.
- For sparkling water, choose Appolinaris, San Pellegrino, or Gerolsteiner.
- We recommend not using ice, ever. Cold water can constrict blood vessels in the stomach and intestines, making it more difficult to digest food. It’s also easier to taste beverages when they are at room temperature. Warm and aromatic beverages activate the digestive system and bring an element of pleasure.
Here are 10 refreshing and healthy mocktail recipes that boost hydration without any added sugar:
1. Cucumber Mint Sparkler:
This mocktail contains cucumber, a hydrating vegetable (technically fruit) that contains vitamins A, C, and K, as well as several phytonutrients that include lignans and antioxidants. The vitamins support vision, blood clotting, and immune system health, while the phytonutrients help lower the risk of heart disease, osteoporosis and some cancers. Mint supports digestive health and soothes common cold symptoms.
Ingredients (organic/biodynamic):
- 1 cup cucumber slices
- 6-8 Fresh mint leaves
- Sparkling water
Instructions:
- Muddle cucumber slices and mint leaves in a glass to release the flavors.
- Top with sparkling water.
- Stir gently to mix the flavors and serve!
2. Ginger Lime Fizz:
Ginger is best known for its anti-nausea effects, and also has antioxidant and antiinflammatory properties. Lime is an alkalinizing fruit that is high in vitamin C. Limes support immune and skin health, reduce the risk of cardiovascular disease, aid iron absorption, and help prevent kidney stones.
Ingredients (organic/biodynamic):
- Freshly grated ginger (approximately ½ to 1 tsp. per serving)
- Fresh lime juice (1-2 Tbsp. per serving)
- Soda water
Instructions:
- Mix grated ginger and lime juice in each glass.
- Top the mixture with soda water and stir.
- Serve.
For a different variation, try hot water, and make a refreshing warm beverage. Check out our Fresh Ginger Herbal Tea recipe.
3. Herbal Tea Infusion:
Herbs can have different biological effects, so be sure to choose the right herbal infusion for your intended purpose and time of day. Chamomile is a calming agent and helps promote sleep. The apigenin flavonoid in chamomile binds to the benzodiazepine receptor in the brain, causing a direct sedative effect. Peppermint can ease digestive issues. In some people it can improve energy, so is best enjoyed during the day. It also can promote muscle relaxation and calm, so you’ll want to see how it affects you, to see whether you can enjoy a cup of peppermint tea at night. Check out or blog post on Bedtime Sips That Will Enhance Your Slumber for other types of calming herbal teas.
Ingredients (organic/biodynamic):
- Herbal tea bags (e.g., chamomile, peppermint)
- Sliced lime (1-2 slices per serving)
- Cucumber slices (optional)
Instructions:
- Brew herbal tea according to package directions and let it cool.
- Add sliced lime.
- For an extra refreshing touch, you can add cucumber slices to the infusion.
- Serve and enjoy!
4. Pineapple Coconut Refresher:
Pineapple contains vitamin C and bromelain, an enzyme that has anti-pain and anti-inflammatory properties, and helps ease digestion. Pineapple may help boost immunity, promote healing, and lower cancer risk. Coconut water is packed with electrolytes so is a great post-workout drink. Check with your healthcare professional if you have kidney issues or high levels of potassium in the blood, as coconut does contain a good amount of potassium.
Ingredients (organic/biodynamic):
- Fresh pineapple chunks
- Coconut water
- Splash of lime juice
Instructions:
- Blend pineapple chunks until smooth
- Combine the blended pineapple with coconut water in a 1:1 ratio.
- Add a splash of lime juice (approximately 1 Tbsp.) to taste.
- Stir to combine flavors and serve.
5. Mango Mint Quencher:
Mango is a great source of vitamin C for immune system health, and also contains vitamin A, folate and fiber, among other nutrients. In addition to immune support, mangoes also promote digestive and eye heath, and help to ameliorate the risk of cancer. As mentioned earlier, mint supports digestive health and soothes common cold symptoms.
Ingredients (organic/biodynamic):
- 1 c. Fresh mango chunks
- 6-8 Fresh mint leaves
- Sparkling water
Instructions:
- In a blender, combine the mango chunks and mint.
- Blend until smooth.
- Mix with sparkling water in a 1:1 proportion of mango mixture to water, and stir to combine.
- Garnish with a mint sprig and serve!
6. Pomegranate Hibiscus Tea:
Hibiscus flowers can be steeped to make a bright red tart tea that tastes somewhat like cranberry. Hibiscus tea contains a host of bioactive compounds including anthocyanins, flavonoids, phenolic acids and organic acids, which act as antioxidants. Hibiscus has been used to promote weight loss, lower blood pressure, reduce cholesterol, protect the liver, and protect against metabolic syndrome. Pomegranate juice contains polyphenols with antioxidant, anti-inflammatory, and anti-carcinogenic effects. It’s been shown to prevent and treat cardiovascular disease, arthritis, and other disease.
Ingredients (organic/biodynamic):
- Hibiscus tea bags
- Pomegranate juice
- Water
Instructions:
- Brew hibiscus tea and let it cool to room temperature
- Mix with pomegranate juice in a 1:1 proportion.
- Dilute the mixture with water to your desired strength. A common ratio is 1 part tea/juice mixture to 2 parts water.
- Serve!
7. Coconut Berry Breeze:
As mentioned above, coconut water is a good source of electrolytes. Berries contain vitamins and minerals and are loaded with antioxidants. They help fight inflammation, and may help increase insulin sensitivity and lower cholesterol, among other benefits. Lime benefits are noted above in drink #2.
Ingredients (organic/biodynamic):
- 1 c. Coconut water
- Mixed berries (strawberries, blueberries, raspberries)
- Juice of half a lime
- Lime slices for garnish
Instructions:
- Mix coconut water with a handful of mixed berries.
- Add lime juice to taste
- Stir all ingredients well to combine flavors.
- Garnish with lime slices and serve.
The next three mocktail recipes incorporate herbal bitters to aid digestion. Digestive bitters stimulate the taste buds to make more saliva and stimulate secretion of gastric juices, hormones and enzymes like cholecystokinin (CCK), ghrelin, and motilin, which enhance efficient breakdown of food. This leads to a reduction of boating and indigestion, relief of acid reflux and heartburn, improved stomach acid production, enhanced GI motility, enhanced nutrient absorption, appetite suppression, and more! PERQUE DigestivAide™ is a recommended choice for your herbal bitters needs.
8. Cucumber Basil Refresher:
This mocktail contains cucumber, lime, and bitters, as discussed above, with fresh basil leaves. Basil contains vitamins, minerals and antioxidants, as well as essential oils. The essential oils in basil can help lower blood pressure, cholesterol, and triglycerides. The magnesium can help improve blood flow. Other benefits of adding basil to your diet may include reduced inflammation, improved regulation of blood sugar, cardiovascular support, and protection against infections.
Ingredients (organic/biodynamic):
- 1 cup cucumber slices
- 1/4 cup fresh lime juice
- Sparkling water
- 3-4 drops herbal bitters (such as PERQUE DigestivAide™)
- 6-8 Fresh basil leaves
Instructions:
- Muddle cucumber slices with basil leaves in a glass.
- Add fresh lime juice and stir well.
- Top with sparkling water.
- Add herbal bitters, adjust to taste.
- Garnish with additional fresh basil leaves.
9. Pineapple Sage Sparkler:
Pineapple and lime benefits were discussed above in previous recipes. Sage is an herb that contains vitamin K, and a small amount of other vitamins and minerals. It also contains more than 160 polyphenol compounds(!) that have antioxidant activity in the body. Sage has been found to lower bad cholesterol, reduce blood sugar levels, support oral health, support brain health, support bone health, and more.
Ingredients (organic/biodynamic):
- 1/2 cup fresh pineapple juice
- 1/4 cup fresh lime juice
- Sparkling water
- 3-4 drops herbal bitters (such as PERQUE DigestivAide™)
- 4-6 Fresh sage leaves
Instructions:
- Combine fresh pineapple and lime juice in a glass.
- Top the juice mixture with sparkling water.
- Add 6-8 fresh sage leaves to the mixture; you can adjust based on your preference for sage flavor.
- Add herbal bitters and stir gently.
- Garnish with fresh sage leaves and serve.
10. Hibiscus Rose Twilight:
Hibiscus and bitters benefits were discussed above. Rose water contains vitamins A, B, C, and E, along with antioxidants and flavonoids. It may help relieve digestive issues and help soothe sore throats.
Ingredients (organic/biodynamic):
- 1/2 cup hibiscus tea (cooled)
- 1/4 cup rose water
- Sparkling water
- 3-4 drops herbal bitters (such as PERQUE DigestivAide™)
- Edible rose petals (for garnish)
Instructions:
- Mix hibiscus tea and rose water in a glass.
- Top with sparkling water.
- Add herbal bitters and adjust to taste.
- Garnish with edible rose petals and serve.
Did you enjoy this post? We post new content regularly! Click here to see our latest blog posts and click here to subscribe to our weekly email newsletter.