June 13th, 2026 | by Matthew Kadey
Matthew Kadey is a nutrition journalist and dietitian who lives in Waterloo, Ontario, Canada. This week, Matthew is sharing some fun ways to spice up your hydration as we head into the hotter months. Adding cottage cheese to your smoothie? Sounds crazy, but we hear its crazy good!
Matthew has shared delicious DIY sports drink recipes and homemade energy snack recipes that you all loved! Read even more from Matthew here: matthewkadey.com.
Matthew Kadey is a nutrition journalist and dietitian who lives in Waterloo, Ontario, Canada. This week, Matthew is sharing some fun ways to spice up your hydration as we head into the hotter months. Adding cottage cheese to your smoothie? Sounds crazy, but we hear its crazy good!
Matthew has shared delicious DIY sports drink recipes and homemade energy snack recipes that you all loved! Read even more from Matthew here: matthewkadey.com.
Summer’s about to crank the heat, and when the dog days hit, staying hydrated becomes non‑negotiable. Better hydration means better health, and better performance—simple as that. And if your fitness routine like mine pulls you outside for long rides or sweaty hikes, keeping those fluids flowing matters even more.
But hydration doesn’t have to mean chugging plain water or relying on sugary sports drinks. DIY drinks are a chance to get creative in the kitchen, play with ingredients, and whip up beverages that not only quench your thirst but also deliver real nutritional benefits. Some even help kick‑start recovery after a tough workout. Honestly, is there anything more satisfying than a cold, creamy smoothie after a big ride? That is what I crave.
If you’re feeling thirsty, here are my favorite refreshing, feel‑good drinks to help you stay cool, hydrated, and aligned with the growing trend toward more mindful sipping. Cheers to that.
Summer’s about to crank the heat, and when the dog days hit, staying hydrated becomes non‑negotiable. Better hydration means better health, and better performance—simple as that. And if your fitness routine like mine pulls you outside for long rides or sweaty hikes, keeping those fluids flowing matters even more.
But hydration doesn’t have to mean chugging plain water or relying on sugary sports drinks. DIY drinks are a chance to get creative in the kitchen, play with ingredients, and whip up beverages that not only quench your thirst but also deliver real nutritional benefits. Some even help kick‑start recovery after a tough workout. Honestly, is there anything more satisfying than a cold, creamy smoothie after a big ride? That is what I crave.
If you’re feeling thirsty, here are my favorite refreshing, feel‑good drinks to help you stay cool, hydrated, and aligned with the growing trend toward more mindful sipping. Cheers to that.
Getting ready to go for a ride or hike in the heat? Well, this is precisely the time to embrace the brain freeze. Did you know that recent research suggests drinking an icy drink before exercising in sauna-like conditions can improve performance? How? Perhaps the frosty drink lowers body temperature, thereby reducing the perceived exertion of effort.
With just a quick spin in the blender, this slushy is bursting with strawberry flavor and is a great way to cool down before going to battle with the heat. It also provides some quick-working carbs to give you a little extra last-minute energy. Dare I say a way to make your summer even more amazing. And don’t forget that the strawberry slushie drink makes the perfect addition to your summertime BBQ’s. And, yes, you can add a splash or two of Tequila for a fresh take on a refreshing mojito.
Prep tips: Add the water to the blender first to help incorporate the ingredients thoroughly. You can add more water if you want your slushy thinner, or add more frozen strawberries or ice if you desire it to be thicker. If using fresh strawberries, be sure to blend them with a handful of ice cubes to give you that important frosty slushy consistency. If making ahead, using an insulated Bivo bottle will keep the drink icy.
Recipe
1 cup water or coconut water
1/2 cup frozen strawberries
2 teaspoons lime juice
1 teaspoon honey
3 fresh large mint leaves
1/8 teaspoon salt
Combine all the ingredients in a blender container and process into a slushy consistency. Don’t over process into a completely smooth liquid. Pour into glass or Bivo bottle.
Getting ready to go for a ride or hike in the heat? Well, this is precisely the time to embrace the brain freeze. Did you know that recent research suggests drinking an icy drink before exercising in sauna-like conditions can improve performance? How? Perhaps the frosty drink lowers body temperature, thereby reducing the perceived exertion of effort.
With just a quick spin in the blender, this slushy is bursting with strawberry flavor and is a great way to cool down before going to battle with the heat. It also provides some quick-working carbs to give you a little extra last-minute energy. Dare I say a way to make your summer even more amazing. And don’t forget that the strawberry slushie drink makes the perfect addition to your summertime BBQ’s. And, yes, you can add a splash or two of Tequila for a fresh take on a refreshing mojito.
Prep tips: Add the water to the blender first to help incorporate the ingredients thoroughly. You can add more water if you want your slushy thinner, or add more frozen strawberries or ice if you desire it to be thicker. If using fresh strawberries, be sure to blend them with a handful of ice cubes to give you that important frosty slushy consistency. If making ahead, using an insulated Bivo bottle will keep the drink icy.
Recipe
1 cup water or coconut water
1/2 cup frozen strawberries
2 teaspoons lime juice
1 teaspoon honey
3 fresh large mint leaves
1/8 teaspoon salt
Combine all the ingredients in a blender container and process into a slushy consistency. Don’t over process into a completely smooth liquid. Pour into glass or Bivo bottle.
Switchel (aka Haymaker’s Punch) might just be the most refreshing drink you can sip from your bottle. And it couldn’t be simpler to make. In general, switchel, which is a Colonial-era beverage, is a tart and pleasantly pungent mix of apple cider vinegar, ginger, and honey (or maple syrup, molasses, or sorghum syrup) that's diluted with water. A thirst-quenching elixir if there ever was one. I love drinking this zippy drink anytime during a sultry day, but also after a sweaty workout to help with replenishing fluids. A powerhouse of hydration.
Sometimes you will see shrub and switchel used interchangeably, but generally, the former is made with fruit and the latter consists of ginger.
Prep tips: To maximize the ginger punch, use grated ginger -a Microplane is the best tool for grating fresh ginger. I don't recommend using ground ginger as it will leave a gritty feel in your mouth and has more of a musty ginger flavor. If you want more of a ginger kick, then steep the ginger in hot water. Seeking less of a back-of-the-throat burn? Then don’t bother boiling the water and instead let the ginger infuse in room temperature water on the counter. Wishing for more of a sour taste? Add more vinegar. Want to amp up sweetness? Increase the liquid sweetener. Drink it straight up (which will be more concentrated and spicy), or top the switchel with additional water or sparkling water to dilute and soften the flavor. Switchel will keep safely in the fridge for at least a week, likely longer. I like to drop a few ice cubes into the glass or Bivo bottle first before pouring in the drink.
Switchel (aka Haymaker’s Punch) might just be the most refreshing drink you can sip from your bottle. And it couldn’t be simpler to make. In general, switchel, which is a Colonial-era beverage, is a tart and pleasantly pungent mix of apple cider vinegar, ginger, and honey (or maple syrup, molasses, or sorghum syrup) that's diluted with water. A thirst-quenching elixir if there ever was one. I love drinking this zippy drink anytime during a sultry day, but also after a sweaty workout to help with replenishing fluids. A powerhouse of hydration.
Sometimes you will see shrub and switchel used interchangeably, but generally, the former is made with fruit and the latter consists of ginger.
Prep tips: To maximize the ginger punch, use grated ginger -a Microplane is the best tool for grating fresh ginger. I don't recommend using ground ginger as it will leave a gritty feel in your mouth and has more of a musty ginger flavor. If you want more of a ginger kick, then steep the ginger in hot water. Seeking less of a back-of-the-throat burn? Then don’t bother boiling the water and instead let the ginger infuse in room temperature water on the counter. Wishing for more of a sour taste? Add more vinegar. Want to amp up sweetness? Increase the liquid sweetener. Drink it straight up (which will be more concentrated and spicy), or top the switchel with additional water or sparkling water to dilute and soften the flavor. Switchel will keep safely in the fridge for at least a week, likely longer. I like to drop a few ice cubes into the glass or Bivo bottle first before pouring in the drink.
Recipe
4 cups water
1 tablespoon grated fresh ginger
3 tablespoons honey
1 cinnamon stick (optional)
3 tablespoons apple cider vinegar
In a medium saucepan, bring the water, ginger and honey to a boil. Remove from the heat and add the cinnamon stick to the pot if using. Let sit, covered, for 30 minutes or more. Using a fine mesh sieve, strain out the solids. Pour ginger liquid into a large glass jar and stir in cider vinegar. Chill for several hours.
Recipe
4 cups water
1 tablespoon grated fresh ginger
3 tablespoons honey
1 cinnamon stick (optional)
3 tablespoons apple cider vinegar
In a medium saucepan, bring the water, ginger and honey to a boil. Remove from the heat and add the cinnamon stick to the pot if using. Let sit, covered, for 30 minutes or more. Using a fine mesh sieve, strain out the solids. Pour ginger liquid into a large glass jar and stir in cider vinegar. Chill for several hours.
For me, a good recovery smoothie in waiting is all the motivation I need to go for a ride or to pick up the weights and start lifting. A well-crafted smoothie provides the necessary carbs, protein, and nutrients to help optimize recovery from exercise. And while this one is blue, there is certainly nothing sad when it comes to its flavor and nutrition. I like to use a variety of flavor boosters in my smoothies like citrus zest, extracts, and spices to make things more exciting. If you want to go bigger on protein, go ahead and blend in a scoop of plain or vanilla flavored protein powder.
Prep tips: I like to make this smoothie before working out when I have more energy for this kitchen task and then pour it into a 21 oz insulated Bivo bottle, which will keep it cool for a number of hours, even when sitting in a hot car. But remove the straw so it does not get gunked up with smoothie stuff and then drink it straight from the bottle instead of sipping through the nozzle. Frozen blackberries are a good substitute for the blueberries.
For me, a good recovery smoothie in waiting is all the motivation I need to go for a ride or to pick up the weights and start lifting. A well-crafted smoothie provides the necessary carbs, protein, and nutrients to help optimize recovery from exercise. And while this one is blue, there is certainly nothing sad when it comes to its flavor and nutrition. I like to use a variety of flavor boosters in my smoothies like citrus zest, extracts, and spices to make things more exciting. If you want to go bigger on protein, go ahead and blend in a scoop of plain or vanilla flavored protein powder.
Prep tips: I like to make this smoothie before working out when I have more energy for this kitchen task and then pour it into a 21 oz insulated Bivo bottle, which will keep it cool for a number of hours, even when sitting in a hot car. But remove the straw so it does not get gunked up with smoothie stuff and then drink it straight from the bottle instead of sipping through the nozzle. Frozen blackberries are a good substitute for the blueberries.
Recipe
3/4 cup milk of choice
3/4 cup cottage cheese
1 tablespoon almond butter
1 teaspoon maple syrup or honey
1 teaspoon lemon zest
1/4 teaspoon almond extract
1/4 tsp ginger powder
3/4 cup frozen blueberries
Place all of the ingredients in a blender in the order listed and blend until smooth. Drink it straight away or pour into an insulated bottle.
Recipe
3/4 cup milk of choice
3/4 cup cottage cheese
1 tablespoon almond butter
1 teaspoon maple syrup or honey
1 teaspoon lemon zest
1/4 teaspoon almond extract
1/4 tsp ginger powder
3/4 cup frozen blueberries
Place all of the ingredients in a blender in the order listed and blend until smooth. Drink it straight away or pour into an insulated bottle.
Whenever I am on a bikepacking trip, I’m always happy when I find a can of V8 at the convenience store. The sweet, savory drink is a welcome respite from the typical sugary or caffeinated nourishment when on the road. And I like to think it’s generally a nutritious choice. This homemade version ups the ante with more vegetables and fresher flavor. The addition of miso adds a dose of umami savoriness along with gut-benefiting probiotics. The collection of antioxidants in the juice can help lessen the exercise-induced oxidative stress, inflammation, and muscle damage we experience when training hard.
Prep tips: This will make enough juice for 3-4 servings. But give it a good shake or stir before serving as some separation will occur. You may want to thin the drink with additional water. The cayenne adds a fiery kick to each sip, but you can easily omit this if you want a more mellow drink.
Whenever I am on a bikepacking trip, I’m always happy when I find a can of V8 at the convenience store. The sweet, savory drink is a welcome respite from the typical sugary or caffeinated nourishment when on the road. And I like to think it’s generally a nutritious choice. This homemade version ups the ante with more vegetables and fresher flavor. The addition of miso adds a dose of umami savoriness along with gut-benefiting probiotics. The collection of antioxidants in the juice can help lessen the exercise-induced oxidative stress, inflammation, and muscle damage we experience when training hard.
Prep tips: This will make enough juice for 3-4 servings. But give it a good shake or stir before serving as some separation will occur. You may want to thin the drink with additional water. The cayenne adds a fiery kick to each sip, but you can easily omit this if you want a more mellow drink.
Recipe
1 cup water
3 medium sized ripe tomatoes, quartered
2 celery stalks, roughly chopped
1 red bell pepper, roughly chopped
1 medium sized carrot, peeled and chopped
2 red radishes, quartered
1 shallot, chopped or 2 chopped green onions, white parts only
1 garlic clove, chopped
1/3 cup parsley
2 tablespoons white or yellow miso paste
Juice of 1/2 lemon
1/4 teaspoon cayenne powder (optional)
Place all of the ingredients in a blender container and blend until as smooth as possible, about 1 minute. If your blender container is small, you can do this in two batches. Place juice in a large container and chill for at least 2 hours.
Recipe
1 cup water
3 medium sized ripe tomatoes, quartered
2 celery stalks, roughly chopped
1 red bell pepper, roughly chopped
1 medium sized carrot, peeled and chopped
2 red radishes, quartered
1 shallot, chopped or 2 chopped green onions, white parts only
1 garlic clove, chopped
1/3 cup parsley
2 tablespoons white or yellow miso paste
Juice of 1/2 lemon
1/4 teaspoon cayenne powder (optional)
Place all of the ingredients in a blender container and blend until as smooth as possible, about 1 minute. If your blender container is small, you can do this in two batches. Place juice in a large container and chill for at least 2 hours.
Cold coffee can really hit the spot. And this multi-serve coffee concentrate will surely perk up your workouts. Cold brew coffee is simply coffee grounds that have been steeped in water without the heat of conventional brewing, resulting in a smoother, less bitter drink, but one that still has a good caffeine-kick. And certainly more desirable on steamy days than a hot brew. I like to think that this version, which is made with a delicious maple cashew cream, is much healthier than the sugar laden cold coffee from Starbucks.
Prep tips: In general, medium roast coffee beans are better for cold brewing than dark roast as they will make a drink with a smoother flavor. And for the cream, you want to use raw unsalted cashews and not the roasted variety. For some chocolately notes, steep a couple of tablespoons of cocoa powder with the coffee grounds. Again, this drink can be placed in an insulated Bivo bottle to keep cold for much longer.
Cold coffee can really hit the spot. And this multi-serve coffee concentrate will surely perk up your workouts. Cold brew coffee is simply coffee grounds that have been steeped in water without the heat of conventional brewing, resulting in a smoother, less bitter drink, but one that still has a good caffeine-kick. And certainly more desirable on steamy days than a hot brew. I like to think that this version, which is made with a delicious maple cashew cream, is much healthier than the sugar laden cold coffee from Starbucks.
Prep tips: In general, medium roast coffee beans are better for cold brewing than dark roast as they will make a drink with a smoother flavor. And for the cream, you want to use raw unsalted cashews and not the roasted variety. For some chocolately notes, steep a couple of tablespoons of cocoa powder with the coffee grounds. Again, this drink can be placed in an insulated Bivo bottle to keep cold for much longer.
Recipe
1 cup coarsely ground coffee beans, preferably a mild roast
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
1 cup raw cashews
3 tablespoons maple syrup
1 teaspoon vanilla extract
¼ teaspoon salt
Place ground coffee, cinnamon and cardamom in a large glass container. Add 4 cups water and stir gently with a wooden spoon until a light colored foam forms on the surface. Seal jar and let stand at room temperature for 12 to 24 hours.
Use a French press to strain the coffee. Alternatively, pour it through a very fine mesh sieve. Lining a sieve with cheesecloth can help keep the grinds from sneaking into the brew. Store coffee in the fridge for up to 1 week.
Recipe
1 cup coarsely ground coffee beans, preferably a mild roast
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
1 cup raw cashews
3 tablespoons maple syrup
1 teaspoon vanilla extract
¼ teaspoon salt
Place ground coffee, cinnamon and cardamom in a large glass container. Add 4 cups water and stir gently with a wooden spoon until a light colored foam forms on the surface. Seal jar and let stand at room temperature for 12 to 24 hours.
Use a French press to strain the coffee. Alternatively, pour it through a very fine mesh sieve. Lining a sieve with cheesecloth can help keep the grinds from sneaking into the brew. Store coffee in the fridge for up to 1 week.
To make the cream, place cashews in a bowl and cover with water. Let soak for at least 4 hours. Drain cashews and place them in a blender container along with 1 cup water, maple syrup, vanilla, and salt. Blend until very smooth.
To serve, place a few ice cubes in a glass or Bivo bottle. Add ¾ cup of the cold brew coffee and 3 tablespoons of the cashew cream; stir to combine.
To make the cream, place cashews in a bowl and cover with water. Let soak for at least 4 hours. Drain cashews and place them in a blender container along with 1 cup water, maple syrup, vanilla, and salt. Blend until very smooth.
To serve, place a few ice cubes in a glass or Bivo bottle. Add ¾ cup of the cold brew coffee and 3 tablespoons of the cashew cream; stir to combine.
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