June in a Glass - Why a little sweetness can still have a place in wellbeing

The elder is one of Europe’s most common native trees, its fragrant blossoms appearing in abundance from May through to early July. Light, floral, and unmistakably summery, elderflowers are a gentle reminder to slow down and appreciate how generous nature can be.

Hydration is something I return to again and again. It’s one of the simplest habits to support wellbeing, yet one of the easiest to overlook. As we get older, our thirst signals can become less reliable, and staying well hydrated plays an essential role in maintaining energy, supporting digestion, and even our mood. Dehydration can cause headaches, UTI infections and reduced cognitive function, amongst other serious conditions.

NHS guidelines suggest aiming for around 6-8 glasses of fluid a day, roughly 1.5 to 2 litres. This includes water, other drinks, and water in our food. While it’s important to be mindful of sugar intake, there’s also value in making hydration enjoyable. That’s where something like elderflower cordial earns its place.

Although lower in sugar than some of the recipes you may come across, my elderflower cordial recipe isn’t a “low-sugar” or strictly “healthy” option, and it’s not intended to be. When diluted with water, a small amount of cordial can transform a plain glass of water into something far more appealing. For many people, that simple shift can make the difference between not drinking enough and staying hydrated.

It’s also worth keeping perspective: sugar provides around 4 calories per gram, whereas alcohol provides around 7. Choosing a lightly sweetened, diluted cordial instead of an alcoholic drink, can be a positive step for both hydration and overall wellbeing.

Water will always be the gold standard when it comes to hydration, with cordial best enjoyed as an occasional addition rather than an everyday staple. Sugary drinks are best consumed alongside meals, when saliva helps protect the teeth. This recipe is one for adults to enjoy, while for children, water and milk are still the best choices day to day.

Wellness doesn’t have to mean perfection. More often, it’s about small, realistic choices that support your body while still allowing for enjoyment. If a splash of elderflower cordial encourages you to drink more water on a warm June day, it’s a habit well worth keeping.