This guide covers the best low calorie, low carb drinks for pool parties and summer gatherings. You will find refreshing options that look great in your hand, taste fantastic in the heat, and will not undo all your hard work at the gym.
What Makes a Great Pool Party Drink?
Pool party drinks need to check several boxes beyond just being low calorie:
- Refreshing: Hot weather demands cold, crisp drinks
- Hydrating: Alcohol dehydrates; the best pool drinks minimize this
- Portable: Cans and plastic cups work better than glass near pools
- Light: No one wants to feel heavy and bloated in a swimsuit
- Moderate alcohol: All day drinking requires lower ABV to stay functional
- Visually appealing: Summer drinks should look as good as they taste
The Best Low Calorie Pool Party Drinks
1. Hard Seltzers
Hard seltzers were basically invented for pool parties. At around 100 calories and 2 grams of carbs per can, they deliver refreshment and a light buzz without nutritional damage.
Best pool party flavors:
- White Claw Mango
- Truly Pineapple
- Vizzy Pineapple Mango
- High Noon Watermelon
Why they work: Pre-packaged in cans (pool safe), moderate 5% ABV for all day drinking, variety packs offer something for everyone, no mixing required.
Per can: 100 calories, 1 to 2g carbs
2. Ranch Water
The Texas favorite is perfect for hot weather. Tequila, lime, and sparkling mineral water combine into something incredibly refreshing.
Pool party recipe:
- 2 oz tequila blanco
- 1 oz fresh lime juice
- Top with Topo Chico or sparkling water
- Serve in a plastic cup with ice
Why it works: Light, refreshing, looks sophisticated, tequila pairs well with heat, easy to batch for groups.
Per drink: 130 to 140 calories, 2 to 3g carbs
3. Vodka Soda with Fruit
Elevate the classic vodka soda with fresh fruit additions that add color and minimal carbs.
Pool party recipe:
- 2 oz vodka
- 4 oz club soda
- Squeeze of lime
- Add: cucumber slices, fresh berries, or watermelon chunks
Why it works: The fruit makes it Instagram worthy, adds natural flavor without sugar, endlessly customizable.
Per drink: 97 to 110 calories (depending on fruit), 0 to 2g carbs
4. Light Beer
Sometimes you just want a cold beer by the pool. Light beers deliver that satisfaction with acceptable nutrition.
Best pool party choices:
- Michelob Ultra: 95 calories, 2.6g carbs
- Corona Premier: 90 calories, 2.6g carbs
- Miller Lite: 96 calories, 3.2g carbs
- Amstel Light: 95 calories, 5g carbs
Why they work: Universally liked, come in cans, moderate ABV for day drinking, pair well with poolside food.
5. Paloma
Mexico’s most popular tequila cocktail is perfect for summer, especially when made with diet grapefruit soda.
Pool party recipe:
- 2 oz tequila
- 4 oz diet grapefruit soda (Fresca or Squirt Zero)
- Squeeze of lime
- Salt rim optional
Why it works: Grapefruit is intensely refreshing in heat, diet soda keeps carbs at zero, feels more special than a basic vodka soda.
Per drink: 130 calories, 1g carbs
6. Spritz (Low Sugar Version)
The Aperol Spritz is a summer classic, but Aperol contains significant sugar. Make a lighter version with dry prosecco and a minimal Aperol float.
Pool party recipe:
- 3 oz dry prosecco
- 1 oz Aperol (instead of traditional 2 oz)
- Splash of club soda
- Orange slice garnish
Why it works: Gorgeous color, effervescent and refreshing, lower alcohol for day drinking.
Per drink: 100 to 130 calories, 5 to 8g carbs
7. Cucumber Gin Cooler
Spa day meets happy hour in this incredibly refreshing summer cocktail.
Pool party recipe:
- 2 oz gin
- 4 to 5 cucumber slices (muddled)
- 1 oz lime juice
- Club soda to top
- Fresh mint garnish
Why it works: Cucumber is incredibly cooling, gin’s botanicals add complexity, looks elegant and summery.
Per drink: 130 calories, 2g carbs
Batch Cocktails for Pool Parties
For hosting, batch these cocktails in advance (minus the sparkling components, which get added at serving):
Skinny Ranch Water Pitcher (Serves 8)
- 12 oz tequila blanco
- 6 oz fresh lime juice
- Mix and refrigerate
- Add Topo Chico at serving
- Per serving: 130 calories, 2g carbs
Vodka Citrus Batch (Serves 10)
- 15 oz vodka
- 5 oz fresh lime juice
- 5 oz fresh lemon juice
- Mix and refrigerate
- Add club soda and fruit at serving
- Per serving: 100 calories, 2g carbs
Light Sangria (Serves 8)
- 1 bottle dry red wine
- 2 oz brandy
- Sliced oranges and lemons
- Liquid stevia to taste
- Refrigerate overnight
- Add diet lemon lime soda at serving
- Per serving: 130 calories, 4g carbs
Drinks to Avoid at Pool Parties
These popular summer drinks are diet disasters:
| Drink | Calories | Carbs | Why It Is Bad |
|---|---|---|---|
| Frozen Margarita | 500+ | 60g+ | Sugar bomb from mix |
| Pina Colada | 600+ | 70g+ | Cream of coconut disaster |
| Daiquiri (frozen) | 450+ | 55g+ | Pure sugar syrup |
| Sangria (traditional) | 250+ | 30g+ | Added sugar and juice |
| Blue Hawaiian | 400+ | 50g+ | Sweet liqueurs plus juice |
| Mai Tai | 350+ | 35g+ | Multiple sweet components |
| Regular Beer | 150+ | 13g+ | Carbs add up quickly |
Staying Hydrated While Drinking
Summer drinking near water creates a perfect dehydration storm. Alcohol is a diuretic, and sun exposure increases fluid loss through sweat. Combat this with:
- One water per drink rule: Alternate alcoholic drinks with water
- Electrolyte additions: Add an electrolyte tablet to your water
- Shade breaks: Get out of direct sun periodically
- Lower ABV choices: Choose hard seltzers (5%) over cocktails (10%+)
- Watermelon and cucumber: Eat hydrating foods while drinking
Pool Party Hosting Tips
- Offer options: Have both low cal and regular drinks available
- Label everything: Mark which drinks are skinny or diet versions
- Batch the bases: Pre-mix spirit and citrus; add bubbles at service
- Provide plenty of water: Make it as accessible as alcohol
- Use coolers wisely: Keep drinks ice cold for better refreshment
- Offer garnishes: Let guests customize with lime, fruit, herbs
- Have food available: Protein and fat slow alcohol absorption
Conclusion
Pool parties and summer gatherings do not require high calorie drinks. Hard seltzers, ranch water, vodka sodas with fresh fruit, and light beers all deliver refreshment with minimal nutritional damage. The key is avoiding frozen blended drinks and anything with sugary mixers.
With the right drink choices, you can enjoy your summer without dreading the swimsuit. Stay cool, stay hydrated, and choose drinks that work with your goals instead of against them.
Use our DrinkLeader database to find the perfect drinks for your next pool party.
Nutritional values based on standard recipes and manufacturer information. Always drink responsibly and stay safe around water.
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