Summer is the season of barbecues, get-togethers and long sunny days. Sunshine helps your body make vitamin D, which is good for your bones, but it can also leave you thirsty. Don’t gulp down empty calories found in fizzy drinks! Quench your thirst and sip on some summery healthy drinks.

Here are three refreshing options to try:

1. Cucumber Water

Light, refreshing, and gentle on your teeth, cucumber water is a simple way to beat thirst. Cucumbers provide small amounts of potassium and copper—both of which play a role in supporting bone health.

Try this: Slice a quarter of a cucumber and add it to 1 litre of water, along with a few ice cubes if you like, for a cool, healthy summer drink.

2. Kefir

Kefir is a probiotic fermented milk drink made with live active cultures. Found in the chilled dairy aisle, it contains protein, calcium, and gut-friendly bacteria, all of which contribute to your bone health. Choose plain kefir with no added sugar so you can control the sweetness.

Try this: Mix kefir with crushed pineapple and a little water or milk to create the consistency you prefer. The result is a summery, tropical-tasting drink that’s good for your bones.

3. Rooibos Iced Tea

A naturally caffeine-free herbal tea from South Africa, rooibos is packed with antioxidants and may help support osteoblasts, the cells that build bone. It makes a refreshing and colourful alternative to standard iced tea.

Try this: Brew 2–4 rooibos tea bags in 1 litre of hot water, let it cool, then add slices of lime and ginger for a zesty zing. Chill before serving.

Staying cool and hydrated doesn’t have to mean sticking to plain water. These summery drinks not only refresh, they also provide nutrients to support your bone health. So pour a glass, sip, and enjoy the sunshine, your bones will thank you for it.