7 Healthy Hydrating Treats you can Whizz up in a Blender - Total Women's Cycling

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7 Healthy Hydrating Treats you can Whizz up in a Blender

Lollies, smoothies and cold soup - all designed to make sure you keep dehydration at bay

Did you think summer was over? You were wrong! This week has been a scorcher so far, and we’re told the sunshine is going to continue into next week.

That’s great news for your tan lines – but also means you’re going to need to make a special effort to ensure you stay hydrated as you sweat out water and nutrients even more when you get on the bike.

Though plain old water will do the job, it’s always nice to whizz up something a little tastier – and in some cases, cooler. We’ve pulled out a few of our favourite Nutribullet recipes that are sure to help keep you on the right side of the ‘pee colour chart’, and though the Nutribullet is mega easy to use, you can make all of them with a standard blender.

Cherry Lemonade Blast

Tart cherries are known possess a myriad of health benefits – the one we hear the most about is their inflammatory properties, making them a great post-workout foodstuff. Mix the sweet but sharp cherries with refreshing lemon, and you’ve got an instantly zingy mixture that treats the taste buds and the body.

To make this one just whizz up the ingredients below, adding ice cubes to cool it all down for extra refreshment, and serve…

  • 1 Cup Cherries, pitted
  • 2 Tablespoons Lemon Juice
  • 1   Date
  • 1 Teaspoon Chia Seeds
  • 3   Ice Cubes 
  • 1 Cup Unsweetened Coconut Milk

Zesty Cucumber Blast

Cucumbers contain 96 per cent water – but they also have added vitamin C, as well as a lovely refreshing taste that blends well with high iron spinach and lime. The cayenne pepper adds a little kick, and is also known for reducing inflammation, whilst coconut water will add to the water content as well as providing five essential electrolytes (calcium, magnesium, phosphorous, potassium and sodium) lost through sweat.

Simply blend it all up…

  • 1 Cup Spinach
  • ¼  Cucumber
  • ½  Lime, juiced
  • ½ Teaspoon Lime Zest
  • ½ Teaspoon Cayenne Pepper
  • ½ Stalk Celery
  • 1 Pinch Salt
  • 1 Cup Coconut Water

Citrus Cayenne Ice Pops

Who says ice lollies are for kids?! With temperatures close to 30 degrees, we all need something cold and yummy to perk us up and these look like just what the doctor ordered.

There’s some milk and greek yogurt in there so you get a little extra protein, whilst the oranges will provide you with a healthy Vitamin C hit as well as tasting great alongside the fruity vibes of banana, peaches and zesty lemon and lime.

To make these, blend the ingredients below, and pour the mix into lolly moulds for an overnight freeze.

  • 2 Tablespoons Greek Yogurt (use vanilla for a little sweetness)
  • 1 Cup Unsweetened Almond Milk
  • 1   Banana
  • ½ Cup Peaches, frozen
  • 1   Lemon, juiced
  • ½   Lime, juiced
  • ½   Orange, peeled
  • 1 Tablespoon Lemon Zest
  • 1 Teaspoon Cayenne Pepper
  • 1 Tablespoon Honey (or Agave Nectar)

Fresh Strawberry Gazpacho

We don’t tend to associate soup with being cooling, and we don’t tend to associate strawberrys with soup – but all the rules go out the window when you cook up a batch of cold soup, or gazpacho.

This great looking recipe really tingled our taste buds. It looks like a fantastic starter if you’re cooking up a storm for friends, but all of the ingredients are supermarket staples and easy to get hold of.

Strawberries are high in vitamin C, as are tomatoes – so you’re giving your immune system what it needs, whilst the avocado and olive oil will provide healthy fats, which also happen to complement the taste of basil and balsamic vinegar beautifully.

This one does have a few more stages, check out the instructions below…

  • ½ Pound Fresh Strawberries, stems removed
  • ½ Pound Fresh Strawberries, diced
  • 1   Seedless Cucumber, dice half of cucumber
  • 1 Can Whole Peeled Tomatoes, 28oz
  • 1   Large White Onion, diced
  • 1 Teaspoon Sea Salt
  • 1 Teaspoon Pepper, freshly ground
  • 1 Tablespoon Balsamic Vinegar
  • 2 Tablespoons Olive Oil
  • 10 Leaves Fresh Basil
  • 1   Large Avocado, diced
  • 6   Scallions (small spring onions), diced

How to instructions:

  1. Blend the whole strawberries with cucumber, tomatoes, balsamic vinegar, olive oil, 5 basil leaves, sea salt, and pepper
  2. Transfer into a large glass container. Add chopped basil, diced strawberries, diced cucumber, and diced onions.
  3. Let everything chill in the refrigerator overnight. Garnish with diced avocado and diced scallions for a little crunch and colour.

Raspberry Sorbet

Frozen berry sorbet is pretty much our favourite dessert! It’s insanely easy, and super healthy too.

The recipe we found uses frozen berries, water and honey – which will create a light and fruity sorbet. If you want something a bit more filling, with a protein advantage, you can also use frozen berries and greek yoghurt.

Here are the sorbet ingredients – you very simply just need to blend them up, and serve…

  • 1 Cup Raspberries, frozen
  • 3 Tablespoons Water
  • 2 Teaspoons Honey

Watermelon Milkshake

Watermelons are AMAZING for aiding hydration. They’re made from 92 per cent water, and eight per cent sugar (which you do need after a hard ride), as well as containing rehydration salts calcium, magnesium, potassium and sodium. Not only that, the yummy fruit contains Vitamin C , plus UV protectors beta carotene and lycopene.

You’ve also got banana in there, for some slow release energy – plus coconut water to help your body stock on lost electrolytes…

  • 1 ½ Cups Watermelon
  • ½   Bananas
  • ½   Lemon (Juiced)
  • ½ Tablespoon Honey
  • Splash Vanilla
  • 1 Cup Coconut Milk

Berry Green Layered Blast

Honestly? We mainly picked this one becasue its clever use of science (and weight balancing) makes it look really cool. But the strawberries, kiwi and mango, alongside electrolyte high coconut water are bound to have you feeling refreshed in no time. Add in a little cashew protein and iron-high spinach, and you’ve got a  blend to be proud of.

You do of course have to create two mixtures for this one, the instructions are below..

To make the green layer:

  • 1 Cup Spinach
  • 1   Kiwi
  • 1 Tablespoon Cashews
  • 1 Dash Vanilla
  • ½ Teaspoon Cinnamon
  • 1 Cup Unsweetened Almond Milk

For the pink layer…

  • 1 Cup Strawberries
  • ½ Cup Mango
  • 1 Cup Unsweetened Coconut Milk

Pour the pink layer on top of the green, and add a strawberry for decoration if you fancy.

All of these blends look like they’d make incredible post-ride boosts, and there are even more recipe ideas here.

Of course, it’s important that you stay hydrated ON the bike as well. For tips and tricks to ensure you don’t lose any vital performance percentage points due to dehydration, check out this guide. 


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