Blueberry Electrolyte Popsicles: A Cool, Nourishing Treat for Summer Hydration

Amanda Liptak
Jul 6
3 min read

Introduction:

When the heat is high or your energy feels low, your body needs more than water—it needs electrolytes to truly hydrate and recover. Instead of reaching for sugar-loaded store-bought drinks or popsicles with artificial dyes, why not fuel your body with something better?

These Blueberry Electrolyte Popsicles are a fun, refreshing, and family-friendly way to support hydration, especially in hot weather, after workouts, or during times of stress or illness. Packed with antioxidants, natural sugars, and electrolyte-rich ingredients, they’re as functional as they are flavorful.

And the best part? You only need six simple ingredients.

Why These Popsicles Are a Better Way to Hydrate

Traditional hydration methods don’t always cut it, especially if you're sweating, under the weather, or feeling fatigued. Electrolytes like potassium, sodium, and magnesium help regulate fluid balance, support nerve function, and keep muscles working properly.

These popsicles include:

✅ Blueberries – A powerhouse of antioxidants and natural sweetness

✅ Yogurt – Adds a creamy texture plus a little protein and probiotics

✅ Coconut water – Rich in potassium and natural electrolytes

✅ Maple syrup – A natural sweetener that adds flavor and quick energy

✅ Lime juice – High in vitamin C and provides a refreshing citrus kick

A recipe from Amanda Liptak, RDN, CLT, CA

Ingredients

1 cup frozen blueberries
⅓ cup vanilla-flavored yogurt (dairy or non-dairy)
¼ cup coconut water
1 tablespoon maple syrup
2 tablespoons freshly squeezed lime juice

Instructions:

Blend it up: Combine all ingredients in a high-speed blender and blend until smooth.
Pour into molds: Evenly divide the mixture into popsicle molds.
Insert sticks: If your mold requires separate sticks, insert them after the mixture has slightly set (about 30 minutes in the freezer).
Freeze: Place in the freezer for at least 4 hours or until fully frozen.
Enjoy: Run warm water over the outside of the mold to easily release the popsicles. Refresh, rehydrate, and repeat!

When to Enjoy These Pops:

After a long walk or run
On hot, sunny days
As a mid-afternoon pick-me-up
During cold or flu recovery
As a kid-friendly post-play snack
Anytime you want a delicious, hydrating treat without the junk

These Blueberry Electrolyte Popsicles are more than just a treat—they’re a smart way to support hydration and nourishment, naturally. Whether you're chasing toddlers, running errands, or recovering from a sweaty workout, these popsicles deliver refreshment with purpose.

Whip up a batch today and keep them stocked in the freezer all summer long!

Tag us on Instagram @liptakrdnldn with your blueberry pops and let us know how you like them 💙

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life!

Hi, I'm Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I'm a big believer that if you can learn to fish -- you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!

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