Fall is a wonderful season full of cozy sweaters, colorful leaves, and festive holidays. But it can also be a challenging time to stay hydrated and healthy, especially as the weather gets colder and drier.
Drinking enough water is essential for your body to function properly and prevent dehydration, which can cause fatigue, headaches, dry skin, and other health problems. But sometimes, let’s be honest, plain water can get boring, and you might crave something with more flavorful, zest and that leaves you feeling refreshed.
That’s why we’ve compiled a list of five delicious fall drinks that will not only quench your thirst, but also boost your health and wellness. These drinks feature seasonal ingredients, such as apple, pumpkin, cranberry, and spices, that are rich in antioxidants, vitamins, and minerals. They are also easy to make at home, and can be enjoyed hot or cold, depending on your preference.
Whether you’re looking for a morning pick-me-up, a midday “I deserve this” treat, or a cozy evening sip, these fall drinks will keep you hydrated and healthy throughout the season.
Overview
- Benefits of Staying Hydrated
- How Much Water Do You Need?
- How to Drink More Water
- 5 Fall Drinks to Try
Let’s get started! But first, let’s talk about the benefits of staying hydrated.
Benefits of Staying Hydrated
Water is your body’s main component, making up about 50% to 70% of your body weight. It plays many roles in your body, such as:
- Transporting nutrients and oxygen to your cells
- Regulating your body temperature
- Lubricating your joints and eyes
- Flushing out toxins and waste products
- Supporting your immune system and digestion
- Enhancing your mood and cognitive function
Staying hydrated can help you prevent or relieve many common health issues, such as:
- Constipation
- Kidney stones
- Urinary tract infections
- Headaches and migraines
- Muscle cramps and spasms
- Dry mouth and bad breath
- Skin problems and aging signs
- Weight gain and overeating
How Much Water Do You Need?
The amount of water you need to drink each day depends on many factors, such as your age, gender, activity level, health status, and climate. There is no one-size-fits-all recommendation, but a general guideline is to drink enough water to quench your thirst and keep your urine clear or pale yellow.
The National Academy of Medicine (NAM) suggests that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations include fluids from water, other beverages, and foods. About 20% of your daily fluid intake comes from foods, especially fruits and vegetables, which contain a high percentage of water.
You may need more fluid if you:
- Exercise regularly or intensely
- Live in a hot or humid climate
- Have a fever, vomiting, or diarrhea
- Have a medical condition that affects your fluid balance, such as diabetes, heart failure, or kidney disease
- Take certain medications that increase your urine output
You may also need less fluid if you:
- Have a medical condition that your doctor prescribes cutting back on water for some time. Here, our best advice would be to follow as the doctor prescribes and for the duration that is also advised.
How to Drink More Water
With the holidays around the corner, it may be tempting to load up more on other beverages and not drink as much water. So if you wish to encourage more water drinking this season, here are some tips to help you increase your water intake:
- Carry a reusable water bottle with you wherever you go, and refill it often
- Set reminders on your phone or watch to drink water every hour or so
- Add flavor to your water with fruits, herbs, or spices, such as lemon, mint, or cinnamon
- Drink a glass of water before and after each meal and snack
- Drink water instead of sugary drinks, such as soda, juice, or sports drinks
- Drink water before, during, and after exercise
- Drink water when you feel hungry, as thirst can sometimes be mistaken for hunger
- Drink water when you feel tired, as dehydration can cause fatigue
- Drink water when you feel stressed, as water can help calm your nerves and lower your blood pressure
- Drink water when you have a headache, as dehydration can trigger or worsen headaches
So now that we know the importance of staying hydrated and how we can especially stay hydrated during this fall season, let’s dive into how we can spruce up your holidays with unique seasonal drinks.
5 Fall Drinks to Try
If you’re looking for some delicious and healthy alternatives to plain water, here are five fall drinks that you can try this season. They are all easy to make at home, and can be customized to your taste and preference.
Apple Cider
Apple cider is a classic fall drink that is made from fresh apples, water, and spices, such as cinnamon, cloves, and nutmeg. It has a sweet and tangy flavor, and a warm and cozy aroma. It can be enjoyed hot or cold, and can be spiked with rum, brandy, or whiskey for an extra kick *wink*.
Apple cider is rich in antioxidants, such as polyphenols and vitamin C, that can protect your cells from stress and inflammation. It also contains pectin, a type of fiber that can help lower your cholesterol and blood sugar levels, and improve your digestion.
To make apple cider at home, you’ll need the following ingredients:
– 10 medium apples, washed and chopped
– 1/2 cup (100 grams) of brown sugar
– 4 cinnamon sticks
– 1/4 teaspoon of ground cloves
– 1/4 teaspoon of ground nutmeg
– 10 cups (2.4 liters) of water
Directions:
- Combine all the ingredients in a large pot and bring to a boil over high heat.
- Reduce the heat and simmer for about an hour, or until the apples are soft and mushy.
- Mash the apples with a potato masher or a wooden spoon to release their juices.
- Strain the cider through a fine-mesh sieve or a cheesecloth, and discard the solids.
- Enjoy your apple cider hot or cold, or store it in an airtight container in the refrigerator for up to a week.
Pumpkin Spice Latte
Pumpkin spice latte is a popular fall drink that is made from espresso, milk, pumpkin puree, and pumpkin spice, which is a blend of cinnamon, ginger, nutmeg, and cloves. It has a creamy and frothy texture, and a sweet and spicy flavor. And it’s a favorite for Starbucks lovers. It can be topped with whipped cream and more pumpkin spice for extra indulgence.
Pumpkin spice latte is a good source of calcium, protein, and vitamin A, which can support your bone, muscle, and eye health. It also contains antioxidants and anti-inflammatory compounds from the spices, which can help boost your immune system and fight infections.
To make pumpkin spice latte at home, you’ll need the following ingredients:
– 2 tablespoons of pumpkin puree
– 1/4 teaspoon of pumpkin spice
– 2 teaspoons of maple syrup
– 1/4 teaspoon of vanilla extract
– 1 cup (240 ml) of milk of your choice
– 1/4 cup (60 ml) of strong brewed coffee or espresso
– Whipped cream and more pumpkin spice for topping (optional)
Directions:
- In a small saucepan over medium heat, whisk together the pumpkin puree, pumpkin spice, maple syrup, vanilla extract, and milk until well combined and frothy.
- Transfer the mixture to a blender and blend for a few seconds to make it extra frothy. Alternatively, you can use a milk frother or a whisk to create foam.
- Pour the coffee or espresso into a large mug, and top it with the pumpkin spice milk mixture.
- Add whipped cream and more pumpkin spice if desired, and enjoy your pumpkin spice latte.
Cranberry Orange Mimosa
Cranberry orange mimosa is another festive and refreshing fall drink that is made from cranberry juice, orange juice, and champagne or sparkling wine and a favorite for the ladies. It has a bright and bubbly appearance, and a sweet and tart flavor. It can be garnished with fresh cranberries and orange slices for a pop of color.
Cranberry orange mimosa is rich in vitamin C, which can help boost your immune system and prevent scurvy – a disease that could potentially arise from a lack of Vitamin C in your diet. It also contains antioxidants, such as anthocyanins and flavonoids, that can protect your cells from oxidative stress and lower your risk of chronic diseases, such as cancer and cardiovascular disease.
To make cranberry orange mimosa at home, you’ll need the following ingredients:
– 1/4 cup (60 ml) of cranberry juice
– 1/4 cup (60 ml) of orange juice
– 1/2 cup (120 ml) of champagne or sparkling wine
– Fresh cranberries and orange slices for garnish (optional)
Directions
- In a champagne flute, pour the cranberry juice and the orange juice.
- Top it with the champagne or sparkling wine, and stir gently to combine.
- Add fresh cranberries and orange slices if desired, and enjoy your cranberry orange mimosa.
Hot Buttered Rum
Hot buttered rum is a cozy and comforting fall drink that is made from rum, butter, brown sugar, and spices, such as cinnamon, nutmeg, and cloves. It has a smooth and creamy texture, and a rich and buttery flavor. It can be served in a mug with a cinnamon stick for stirring and sipping.
Hot buttered rum is a good source of calories, which can help you stay warm and energized in the cold weather. It also contains ethanol, which can help you relax and reduce stress. However, it is important to drink hot buttered rum in moderation, as too much alcohol can have negative effects on your health, such as dehydration, liver damage, and impaired judgment.
To make hot buttered rum at home, you’ll need the following ingredients:
– 1/4 cup (50 grams) of unsalted butter, softened
– 1/4 cup (50 grams) of brown sugar
– 1/4 teaspoon of ground cinnamon
– 1/4 teaspoon of ground nutmeg
– 1/4 teaspoon of ground cloves
– 4 cups (960 ml) of water
– 1/2 cup (120 ml) of dark rum
– Cinnamon sticks for garnish (optional)
Directions
- In a small bowl, cream together the butter, brown sugar, cinnamon, nutmeg, and cloves until well combined.
- Transfer the mixture to a small jar or container and refrigerate until firm, or for up to a week.
- In a medium saucepan over high heat, bring the water to a boil.
- Reduce the heat and simmer for about 10 minutes, or until slightly reduced.
- Stir in the rum and remove from the heat.
- Ladle the hot water and rum mixture into four mugs, and add a tablespoon of the butter mixture to each mug.
- Stir well until the butter is melted and the drink is frothy.
- Add a cinnamon stick if desired, and enjoy your hot buttered rum.
Chai Tea
Chai tea is a spiced and milky tea that originated in India, and is now enjoyed worldwide. Itis an absolute favorite of mine. It is made from black tea, milk, and a variety of spices, such as cardamom, ginger, cinnamon, cloves, and black pepper. It has a fragrant and flavorful aroma, and a sweet and spicy taste. It can be sweetened with sugar, honey, or maple syrup, and can be made with dairy or non-dairy milk.
Chai tea is a good source of antioxidants, such as catechins and flavonoids, that can protect your cells from oxidative stress and lower your risk of chronic diseases, such as cancer and cardiovascular disease. It also contains caffeine, which can stimulate your nervous system and improve your alertness and concentration. The spices in chai tea have various health benefits, such as:
- Cardamom: can help improve your digestion, reduce your blood pressure, and fight infections
- Ginger: can help relieve nausea, inflammation, and pain
- Cinnamon: can help lower your blood sugar, cholesterol, and triglyceride levels
- Cloves: can help ease toothache, cough, and sore throat
- Black pepper: can help boost your metabolism, absorption, and immunity
To make chai tea at home, you’ll need the following ingredients:
– 4 cups (960 ml) of water
– 4 black tea bags or 2 tablespoons of loose black tea
– 2 cinnamon sticks
– 8 cardamom pods, lightly crushed
– 4 slices of fresh ginger
– 4 cloves
– 1/4 teaspoon of black peppercorns
– 2 cups (480 ml) of milk of your choice
– 2 tablespoons of sugar, honey, or maple syrup (or to taste)
Directions
- In a medium saucepan over high heat, bring the water to a boil.
- Add the tea bags or loose tea, cinnamon sticks, cardamom pods, ginger slices, cloves, and peppercorns, and reduce the heat to low.
- Simmer for about 15 minutes, or until the tea is strong and aromatic.
- Strain the tea through a fine-mesh sieve or a cheesecloth, and discard the solids.
- Return the tea to the saucepan over medium heat, and add the milk and sweetener of your choice.
- Heat until steaming, but not boiling, stirring occasionally to dissolve the sweetener.
- Pour the chai tea into four mugs, and enjoy.
Final Thoughts
Staying hydrated and healthy is important for your well-being, especially in the fall season. Drinking enough water can help you prevent dehydration and its associated symptoms, and support your body’s functions and processes. But water doesn’t have to be boring, as you can spice it up with some delicious and nutritious fall drinks.
These five fall drinks are easy to make at home, and feature seasonal ingredients that are good for your health. They can also help you enjoy the flavors and aromas of fall, and make you feel cozy and warm. Whether you prefer something sweet, spicy, bubbly, or creamy, there is a fall drink for you.
So, what are you waiting for? Grab your favorite mug, and try one of these fall drinks today. You’ll be glad you did!
FAQs
Q: How can I make these fall drinks vegan or dairy-free?
A: You can easily make these fall drinks vegan or dairy-free by using non-dairy milk, such as almond, soy, oat, or coconut milk, instead of dairy milk. You can also use vegan butter, such as margarine or coconut oil, instead of butter, and vegan sweeteners, such as agave nectar or stevia, instead of honey or sugar.
Q: How can I make these fall drinks caffeine-free or decaf?
A: You can make these fall drinks caffeine-free or decaf by using caffeine-free or decaf versions of the ingredients that contain caffeine, such as coffee, tea, or chocolate. You can also use herbal teas, such as rooibos, chamomile, or peppermint, instead of black tea, or use hot water instead of coffee or tea.
Q: How can I store these fall drinks for later use?
A: You can store these fall drinks in an airtight container in the refrigerator for up to a week, or in the freezer for up to a month. To reheat them, you can use a microwave, a stovetop, or a slow cooker, depending on the drink. You may need to stir or whisk the drink before serving, as some ingredients may separate or settle.
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