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5 mocktails to boost performance


As temperatures rise, mocktails are a great way to stay cool and stay social –  without derailing your performance. So, if you like piña coladas (minus the booze) and keepin’ up that hydration game (without getting caught in the rain) – try these refreshing recipes for a fun twist on the classics.

1. Frozen watermelon no-daiquiri

There’s no denying it – in summer, watermelon is a vibe. Whether lounging on a beach or simply chilling at home, this frozen watermelon no-daiquiri is a guaranteed hit.


  • 750 g - 1 kg frozen watermelon chunks
  • 60 ml honey
  • 150 ml coconut water
  • 3-4 fresh mint leaves
  • Juice from 1 lime

For the garnish:

  • 1 mint leaf
  • Slice of lime


  1. Place all the ingredients in a blender (not a food processor) and blend until smooth.
  2. Pour into tall glasses.
  3. Garnish with a mint leaf and a slice of lime.

Nutritional deets: Watermelon is a great source of lycopene, a natural plant chemical called a carotenoid. Not only does lycopene give watermelons their distinct vibrant red hue, but it’s also a powerful antioxidant known to potentially prevent chronic conditions like neurodegenerative diseases, osteoporosis, and diabetes. In addition to lycopene, watermelon is also packed with essential nutrients like vitamins B1 and B6 as well as potassium and magnesium.1

2. Nojito mocktail

Sophisticated and oh-so-delicious, this rum-free mojito mocktail will become your go-to for cooling off and staying refreshed as temperatures soar. 


  • Soda water
  • 1 tbsp sugar
  • Juice of 3 limes
  • A small bunch of mint
  • Ice cubes

For the garnish:

  • Straw
  • Mint leaves
  • Slice of lime


  1. Using a pestle and mortar or a bowl and the end of a rolling pin, mash together a handful of mint leaves and the sugar.
  2. Put a handful of ice cubes into 2 tall glasses.
  3. Divide the lime juice and the mint and sugar mix between the 2 glasses.
  4. Top up with soda water.
  5. Add a straw and stir well to mix. Garnish with a mint leaf and a slice of lime.

Nutritional deets: Mint is a fragrant herb that boasts several health benefits. Nutrient-dense and gentle on digestion, this mojito mocktail is a soothing remedy for relieving symptoms like irritable bowel syndrome and indigestion. So, if your tummy is after some relief, this mojito mocktail could do the trick.

3. Pineapple sour

If you want to awaken your senses with a zing, this impressive pineapple sour is for you. The rich pineapple taste perfectly balances the sweet agave syrup and the bitterness of the tonic water.


  • 120 ml of pineapple juice
  • 40 ml freshly squeezed lime juice
  • 40 ml of agave syrup
  • 200 ml tonic water

For the garnish

  • Pineapple wedge
  • Lime wedge


  1. Fill two highball glasses with ice cubes.
  2. Pour over the pineapple and lime juice, agave syrup, and tonic water.
  3. Give it all a gentle stir with a long spoon.
  4. Garnish with a pineapple and lime wedge.

Nutritional deets: Pineapple is a nutrient powerhouse that's been used in traditional medicine for centuries. It’s packed full of antioxidants that help the body fight oxidative stress, an imbalance between oxidants and antioxidants.2

4. Immune-boosting ginger lemonade

This mocktail isn’t for the faint of heart. This ginger lemonade blends a fiery heat with refreshing citrus, boosting your immune system and delivering a punch of flavor.


  • Piece of fresh ginger, unpeeled (approximately 7.5 cm)
  • 240 ml of freshly squeezed lemon juice
  • 80 ml of honey
  • 500 ml of still water
  • 500 ml of sparkling water

For the garnish:

  • Ice cubes
  • Lemon slices


  1. Slice the ginger into 4 - 5 mm thick slices.
  2. In a medium-sized saucepan, heat the ginger, still water, and honey over medium heat. Stir occasionally.
  3. Bring the mix to a gentle simmer and lower the heat. Cover the saucepan and leave for 10 to 15 minutes.
  4. Remove the mix from the heat and leave to infuse for 15 to 30 minutes. If you want a strong flavor, leave it to infuse for longer.
  5. Once infused, remove the ginger from the saucepan. Add the lemon juice and stir.
  6. Place in the fridge for an hour.
  7. To serve, add ice to a tall glass. Pour the mix until it fills half the glass, and top up with sparkling water. Add a slice of lemon to garnish.

Nutritional deets: Ginger is a fiery root that’s known for its potent health benefits. It has natural anti-inflammatory properties and has been shown to improve muscle pain after intense exercise.3

5. Strawberry margarita

Get that Margaritaville feeling sans alcohol with this refreshing spin on a true classic. This is the ultimate mocktail to relax and unwind, ideal for sipping on those warm summer nights.


  • Sea salt flakes
  • Lime wedge
  • 60 ml cup of freshly squeezed lime juice
  • 30 ml of freshly squeezed lemon juice
  • 30 ml of freshly squeezed orange juice
  • 15 ml agave nectar
  • 2 large strawberries
  • 120 ml soda water


  1. Wet the rim of the glass tumbler by wiping a lime wedge around the rim. Then, roll the rim on a small plate of flaky sea salt. Tap off any excess salt.
  2. Fill the glass with ice cubes, then add the lime, lemon, and orange juice.
  3. Next, mash the strawberries and agave syrup together. Add the mix to the glass and stir well for 30 seconds.
  4. Top up with soda water.
  5. Add a lime wedge to serve.

Nutritional deets: Strawberries contain vitamin C and have a low glycemic index. That means they don’t cause a large spike in blood sugar, and studies have shown that they can improve insulin resistance.4

Let’s recap

Summer fun doesn’t mean your athletic performance needs to suffer. Mocktails let you have your drink and stay on track too – and we’re here for it. Oh, and let’s not forget, they taste great, too. Bottoms up!

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[1] Naz, A., Butt, M. S., Sultan, M. T., Qayyum, M. M., & Niaz, R. S. (2014). Watermelon lycopene and allied health claims. EXCLI journal, 13, 650–660.

[2] Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017). Oxidative Stress: Harms and Benefits for Human Health. Oxidative medicine and cellular longevity, 2017, 8416763.

[3] Mashhadi, N. S., Ghiasvand, R., Askari, G., Hariri, M., Darvishi, L., & Mofid, M. R. (2013). Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. International journal of preventive medicine, 4(Suppl 1), S36–S42.

[4] Basu, A. et al. (2021) ‘Dietary strawberries improve cardiometabolic risks in adults with obesity and elevated serum LDL cholesterol in a randomized controlled crossover trial’, Nutrients, 13(5), p. 1421. doi:10.3390/nu13051421.