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Summertime has arrived, and that means the weather outside is quickly warming up! After spending a long day out in the sweltering summer sun, it might be tempting to grab the nearest icy beverage to help cool off. However, some of the most popular summertime beverages have a surprising amount of hidden sugars and unhealthy additives. In fact, from cocktails to snowballs, oftentimes these sweet and icy drinks can contain an entire meal’s worth of calories, but offer minimal nutritional value. For example, one Starbuck’s Frappucino can have anywhere from 180 to 600 calories! That’s more than what’s recommended for the average healthy lunch. While occasionally indulging in these drinks can certainly be a sweet treat, there are also plenty of healthier alternatives to these cold beverages that can help you (and your family) beat the summer heat. Nutritious alternatives such as flavored waters and teas contain far less sugar and calories, but are just as delicious, satisfying and convenient to grab when you're on the go. With a little preparation and creativity, you can sit back, relax, and enjoy a healthy and refreshing drink that is just as good for you as it tastes.
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Summertime Cool Drink Calorie Count
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Frozen Coffee
Depending on the size, one Starbucks Frappucino (not light) can have anywhere from 180-600 calories and 50-60 grams of sugar. Opt for a small Frappuccino light and your frozen treat is only 90 - 100 calories.
ICEE’s
ICEE’s are a classic summertime treat both kids and adults enjoy. The standard small 8-ounce ICEE has 117 calories and 29 grams of sugar (that’s a little over 7 teaspoons of sugar). Thinking about going for the adult sized version? A 32-ounce ICEE will have 468 calories and 116 grams of sugar. If you are craving an ICEE, stick with the small.
Snow Cone (also known as Snowballs)
Finding the specific nutrition breakdown of a standard snowball was a little more challenging as this will vary based on how much syrup is used. What we do know is that 1-ounce of syrup contains approximately 70 calories and 16 grams of sugar. A small snow cone will contain anywhere from 2 - 4 ounces depending on how much syrup is used. Therefore a snow cone can be anywhere from 140 -500 calories depending on the amount of syrup used. Add in the baked dessert toppings trending today or ice cream/condensed milk stuffing, and you are easily adding another 100 - 300 calories.
Sports Drinks (Gatorade, Powerade, etc)
Originally developed for athletes who were losing a lot of sweat through exercise, these sports drinks are best kept for high intensity exercise and when working in extreme heat conditions. One bottle of lemon-lime Gatorade has 140 calories and 34 grams of sugar.
Summer Cocktails
One generic mojito has about 200 calories, 25 grams of carbs, and about 24 grams of sugar.
An eight-ounce daiquiri is about 450 calories and if you thinking about super sizing it and getting the 32 ounce cup, you are looking at close to 1800 calories!
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| Watermelon Infused Water & More |
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Recipe by: National Watermelon Promotion Board
This simple infused water gives your event an instant upgrade in no time at all. Use your favorite herbs – some of our favorite watermelon pairings include basil, mint and lime!
- 2 cups watermelon
- 1 cup other fruit (we used berries)
Instructions: Place all ingredients in a pitcher and enjoy.
Other refreshing combinations for infused water:
Minty Cucumber Lime
- 1/2 cucumber, sliced
- 1/2 lime, sliced
- 1/4 cup fresh mint leaves
Strawberry-Lemon with Basil
- 1/2 cup sliced strawberries
- 1/2 lemon, sliced
- 1/4 cup fresh basil leaves
Pineapple-Orange with Ginger
- 1/2 cup cubed pineapple
- 1/2 orange, sliced
- 1 tablespoon freshly grated ginger
Place fruit, herbs, and/or spices in bottom of a jar, and muddle with a wooden spoon. Fill jar with water and give it a taste. Enjoy as is or refrigerate overnight for maximum flavor.
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| Infuse your life with action... |
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“Infuse your life with action. Don't wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen... yourself, right now, right down here on Earth.” - Bradley Whitford
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Here are a variety of refreshing beverages to enjoy during the hot summer months. From flavored water to tea, these are just a few of the countless options when it comes to low calorie cool treats.
Iced tea: Brimming with antioxidants, a chilled glass of iced tea is a delicious way to cool down in the summer. While it’s easy to go overboard with the sugar, there are plenty of healthier ways to add a punch of flavor to your tea using fruit, mint, or lemon. Another tip, try freezing fresh mint leaves in an ice cube tray and serving in a pretty cocktail glass. And when grabbing an iced tea from the store, check and make sure it’s not loaded with sugar or artificial sweeteners.
Iced coffee: For those who need their daily dose of caffeine, an iced coffee can be a refreshing boost of energy. Try using low-fat milk or a non dairy alternative such as almond or coconut milk as a lighter alternative to creamer, and instead of using sugar-filled syrups to flavor your coffee, add a dash or two of cocoa powder, cinnamon, or nutmeg instead.
LaCroix: This popular sparkling water beverage comes in a variety of flavors that is sure to satisfy every craving. LaCroix contains no sugar, calories, or artificial sweeteners and is a delicious beverage to enjoy whether on the go or by the poolside.
Flavored water: Looking for a more flavorful alternative to just plain water? Try making your own infused water by adding fresh fruit, herbs or spices to turn plain water into a refreshing drink! Check out this month's recipe section for a few of favorite recipe combinations.
Wine Spritzer: Cool off and unwind with a wine spritzer for less than 100 calories. Simply mix 4 ounces of your favorite wine with 2 oz club soda (or your favorite LaCroix for an additional flavor twist).
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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