Sun-soaked summer days call for meals that are light, refreshing, and packed with water-rich ingredients. Our bodies lose more water in the summer heat, making it essential to choose foods that not only nourish but also hydrate to help us stay energized. To help you beat the heat, we’ve gathered five delicious recipes below that are light, vibrant, and full of refreshing ingredients like watermelon, coconut and more!

Horchata

Horchata is a refreshing, dairy- and gluten-free drink that’s gentle on the stomach and packed with health benefits. It contains antioxidants, vitamins C and E, and is rich in essential minerals like calcium, magnesium, and iron. Made with water, it can also help support hydration. For a simple, natural beverage that nourishes while refreshing, horchata is an ideal choice. Beat the heat Mexican-style with this creamy coconut milk-white glass of nutritious refreshment. The heat is no match for this drink!

Find the full recipe here.

Frozen Yogurt Bark

This frozen yogurt treat is rich in protein, calcium, and probiotics, which support digestive health, strengthen bones, and enhance immune function. Yogurt and fruits may contribute to better digestion, improved nutrient absorption, and weight management and their combination may offer synergistic effects. The probiotics in yogurt can enhance the bioavailability of nutrients from fruits, while fiber from fruits supports gut health and helps regulate blood sugar levels. This summer treat is an excellent source of dietary fiber, vitamins, minerals, and antioxidants that protect against cellular damage, promote overall wellness and serves as a refreshing and health-boosting option. Yogurt’s cooling properties and probiotics help regulate body temperature and maintain digestive balance, while seasonal fruits provide hydration and a natural immunity boost. Whether enjoyed as a snack, breakfast, or dessert, yogurt with fruits is a delicious and nutritious choice for any time of day.

Find the full recipe here.

Watermelon Ice Cream

Watermelon is loaded with lycopene, a powerful antioxidant that may help lower the risk of cancer and diabetes when part of a balanced lifestyle. In fact, it boasts more lycopene than any other fruit or vegetable! Watermelon ice cream is loved for its light and creamy texture. Its naturally high-water content blends effortlessly with ingredients like sweetened condensed milk or dairy-free options such as coconut milk, resulting in a smooth, refreshing dessert. Depending on the recipe, the consistency can range from rich and creamy to a sorbet-like texture when less cream is used. It’s the ultimate summer treat to help you cool off when the heat is on.

Find the full recipe here.

Hibiscus Ice Pop

When combined, hibiscus and cherries make a flavorful, health-forward beverage. The tangy taste of the hibiscus is perfectly complemented by the natural sweetness of the cherries, creating a refreshing drink that’s both enjoyable and nourishing. This vibrant tart-sweet blend serves as a low-calorie alternative to sugary drinks—ideal for staying cool, hydrated, and supporting weight management in the heat. Rich in anthocyanins, polyphenols, and a variety of essential vitamins, both ingredients deliver a powerful antioxidant punch, working in harmony to fight oxidative stress more effectively than either alone.

Find the full recipe here.

Watermelon and Cantaloupe Salad

Melons are not only refreshing but also packed with health benefits. They’re rich in antioxidants like vitamin C, beta-carotene, and lycopene, which help protect the body from free radical damage and lower the risk of chronic diseases. Their high fiber content supports healthy digestion and helps prevent constipation, while their high water content promotes hydration and maintains electrolyte balance—especially important during hot weather or after physical activity. Paired with feta cheese, this combination dish offers a perfect balance of flavors and nutrients. The juicy sweetness of melon delivers hydration and antioxidants, while the salty, creamy feta adds a satisfying contrast along with protein and calcium. This rich yet guilt-free treat is perfect for summer and just what you need to beat the heat.

Find the full recipe here.