Hydration Hacks: From Morning Shots to Menopause Mocktails

Staying well-hydrated is essential during menopause, as it can help alleviate many common symptoms associated with this transitional phase. Drinking enough water can help regulate body temperature, reduce bloating and water retention, and improve overall well-being.

However, plain water can sometimes be unexciting, making consuming the recommended daily intake challenging. That's why we've compiled a list of delicious and nutritious drink recipes that can make staying hydrated more exciting, fun, and beneficial.

Hydration Hacks: From Morning Shots to Menopause Mocktails

Hydration Inspiration Ideas

Morning Hydration Boosters

Start your day with a refreshing juice or shot that hydrates and provides a nutrient-rich boost. The Green Goddess Juice, packed with leafy greens, cucumber, and ginger, is a vitamin and antioxidant powerhouse. Or, try the Pomegranate Ginger Shot, which combines the hydrating properties of pomegranate with the anti-inflammatory benefits of ginger.

Name	Ingredients	Benefits	Kcals	Preparation
Green Goddess Juice	1 cup kale, 1 cup spinach, 1/2 cucumber, 1 green apple, 1/2 lemon, 1-inch ginger	Rich in vitamins, minerals, and antioxidants. Ginger aids digestion.	120kcals	Juice all ingredients together.
Pomegranate Ginger Shot	1/2 cup pomegranate juice, 1-inch ginger, 1 tbsp lemon juice	Pomegranate helps with hot flashes, and ginger reduces inflammation.	60Kcals	Blend all ingredients until smooth.
Beet and Carrot Refresher	1/2 cup beet juice, 1/2 cup carrot juice, 1/4 cup orange juice, 5-6 mint leaves	Nutrient-dense, supports liver function, and may improve stamina.	100Kcals	Mix all ingredients.

Lunchtime Refreshers

Complement your midday meal with a hydrating beverage that offers additional health benefits. The Watermelon Basil Cooler is a refreshing and hydrating option, rich in lycopene and potentially beneficial for bone health. Alternatively, the Golden Milk Smoothie combines the anti-inflammatory properties of turmeric and ginger with the creaminess of almond milk and banana.

Name	Ingredients	Benefits	Kcals	Preparation
Watermelon Basil Cooler	1 cup watermelon juice, 5-6 fresh basil leaves, 1 tbsp lime juice, 1/2 cup sparkling water	Hydrating, rich in lycopene, and may improve bone health.	80kcals	Muddle basil with lime juice, and add watermelon juice and sparkling water.
Golden Milk Smoothie	1 cup almond milk, 1 tsp turmeric, 1-inch ginger, 1/4 tsp cinnamon, 1 tbsp honey, 1/2 banana	Anti-inflammatory, aids digestion, and may improve cognitive function.	250kcals	Blend all ingredients until smooth.
Green Tea Lemonade	1 cup brewed green tea, 1/4 cup lemon juice, 1 tbsp honey	Antioxidant-rich, may improve heart health and bone density.	70kcals	Mix all ingredients.
Berry Blast Smoothie	1 cup mixed berries, 1/2 cup Greek yoghurt, 1/2 cup almond milk, 1 tbsp honey, 1/4 tsp cinnamon	Antioxidant-rich, may improve bone health and regulate blood sugar.	220	Blend all ingredients until smooth.

Evening Mocktails

Unwind after a long day with delightful menopause mocktails that hydrate and provide a touch of indulgence. The Hibiscus Bliss, a blend of hibiscus tea and pomegranate juice, is rich in antioxidants and may help with hot flashes and mood. For a relaxing nightcap, try the Chamomile Dream, a soothing combination of chamomile tea, almond milk, and vanilla, which may promote better sleep quality.

Name	Ingredients	Benefits	Kcals	Preparation
Hibiscus Bliss	1 cup brewed hibiscus tea, 1/2 cup pomegranate juice, 2 tbsp lime juice, 1 tbsp honey	Rich in antioxidants, may help with hot flashes and mood.	120	Mix all ingredients together.
Chamomile Dream	1 cup brewed chamomile tea, 1/2 cup almond milk, 1/2 tsp vanilla extract, 1 tbsp honey	Promotes relaxation and better sleep quality.	150	Heat almond milk with vanilla, stir in brewed tea and honey.
Cucumber Mint Refresher	1 cup cucumber juice, 5-6 mint leaves, 2 tbsp lime juice, 1/2 cup sparkling water	Hydrating, may reduce bloating and water retention.	50	Muddle mint with lime juice, add cucumber juice and sparkling water.
Ginger Peach Fizz	1/2 cup peach nectar, 1/2 cup ginger ale, 2-3 slices fresh ginger	Anti-inflammatory, aids digestion, and provides vitamins.	180	Mix peach nectar and ginger ale, add fresh ginger slices.