Cold drinks on a hot day: Recipes

Freshly blended fruit smoothies of various colors and tastes in glass jars in rustic wooden tray. Yellow, red, green. As dietitians we are often asked, “How can we drink enough fluids”.  See what tips Sally Hur, our nutrition student, has to share.

During the summer, I find myself craving cold, refreshing drinks to quench my thirst. You all may have heard once that staying hydrated is important and beneficial for our health. Well yes, it is definitely true!

Our body needs fluids to:

You need to make sure that you are well hydrated, especially during pregnancy and breastfeeding as needs are greater at these times.

The best fluid you can drink is water. There are also many fun and creative ways to stay hydrated and satisfy your thirst on a hot summer’s day.

Try adding fruits, vegetables, and/or spices to make water more flavourful and exciting.

Here are two of my go-to cold drink recipes that you can try to refresh your day!

Orange “Frosty”

What you will need:

  • ½ cup frozen orange juice concentrate
  • 1 cup milk or plain yogurt (2% M.F. or less)
  • 4-5 ice cubes

* For variation, try adding a banana, peach, or 1 cup of berries.


  1. Place all the ingredients in a blender. Blend until smooth.

Makes 4 servings

Nutrition Information (with non-fat yogurt):
Per serving: 70 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 35 mg sodium, 16 g carbohydrate, 0 g fiber, 13 g sugar, 3 g protein, 2% DV vitamin A, 90% DV vitamin C, 20% DV calcium, 0% DV iron.

Refreshing Green Smoothie

What you will need:

  • 2 bananas
  • 2 pears, chopped
  • 1 frozen packaged spinach, thawed
  • 1 cup 100% apple juice
  • ¼ cup water

* Try adding other kinds of fruits such as berries, peaches, or mango. You can use frozen bananas to make the smoothie thicker.


  1. Place all ingredients in blender except for the water.
  2. Blend until smooth.
  3. Slowly add water and blend until desired consistency is reached.

Makes 4 servings

Nutrition Information:
Per serving: 150 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 60 mg sodium, 36 g carbohydrates, 6 g fibre, 22 g sugar, 3 g protein, 130% DV vitamin A, 60% DV vitamin C, 10% DV calcium, 8% DV iron.

Remember, no safe amount or type of alcohol is deemed safe for women who are planning for pregnancy, pregnant, or breastfeeding. Here are some tips to create a fun, tasty, and refreshing “Mocktail” for you and your baby to enjoy.

Have questions about healthy eating and drinking during pregnancy? You can call (416) 338-7600 or eChat to speak with a health professional.

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