Staying hydrated is crucial for our health and wellbeing. Drinking plain water is the best way to stay hydrated, but it can get boring drinking water all day long. Adding different ingredients to water can make it more enjoyable to drink while still keeping us hydrated. In this article, we’ll explore various options for creating flavored water that can help increase your daily water intake.
Why Drink More Water?
Water makes up about 60% of our body weight. It is needed for many essential bodily functions including regulating body temperature, lubricating joints, aiding digestion, eliminating waste, and carrying nutrients to cells. Even mild dehydration can cause headaches, fatigue, reduced cognitive function, and mood changes.
Health authorities commonly recommend drinking 6-8 glasses of water per day or about 1.5-2 liters. However, your individual needs may vary based on factors like climate, activity level, health conditions, etc. Drinking sufficient water is especially important in hot weather or when exercising to replace fluids lost through sweat.
Many people fail to drink enough water each day. Flavoring water can make it more palatable and enjoyable to drink additional glasses per day. If you find plain water boring, adding different flavors, fruits, herbs or other ingredients can give you a tasty, healthy beverage to help you meet your hydration needs.
Flavored Water Recipes
There are endless options for infusing water with different flavors and combinations of fruits, vegetables, herbs and spices. Here are some refreshing recipes to try:
Fruit-Infused Waters
Adding fruit to water provides natural sweetness and flavor without adding calories or sugar. It’s delicious and refreshing.
- Citrus water: Slices of lemon, lime, grapefruit or orange
- Berry water: Raspberries, blueberries, strawberries or blackberries
- Tropical water: Pineapple, mango, coconut, kiwi or melon
- Apple cinnamon water: Slices of apple + cinnamon stick
- Fruit salad water: Mix sliced strawberries, orange, kiwi, blueberries and raspberries
Herbal and Spiced Waters
Herbs, spices and plants add flavor notes while providing health benefits.
- Mint water: Fresh mint leaves
- Cucumber water: Sliced cucumber + mint leaves
- Lemon ginger water: Lemon slices + minced ginger
- Cinnamon water: Cinnamon stick
- Rose water: Rose petals or rose water
Vegetable Waters
While less common than fruit infusions, adding veggies can provide a unique flavor.
- Cucumber water: Sliced cucumbers
- Tomato water: Cherry tomatoes
- Carrot ginger water: Grated carrots + minced ginger
- Beet water: Sliced beets
Benefits of Adding Ingredients to Water
Flavored waters provide more than just taste. Many of the fruits, veggies and herbs used to flavor water deliver valuable nutrients and compounds that offer health perks.
Vitamins and Minerals
Ingredients like citrus fruits, berries and melons contain beneficial vitamins like vitamin C and minerals like potassium. Cucumbers and leafy herbs also provide nutrients.
Antioxidants
Antioxidants help counter oxidative damage and inflammation in the body. Berries, cherries, citrus fruits, parsley and mint are just some ingredients that infuse water with antioxidants.
Phytochemicals
Phytochemicals are plant compounds that provide health benefits. For example, flavonoids in citrus fruits have anti-inflammatory effects. Ginger adds the phytochemical gingerol. Cinnamon provides cinnamaldehyde which may support metabolic health.
Floral Essences
Adding a few fresh edible flowers like lavender, rose, hibiscus or jasmine provides floral essence along with phytochemicals. They also look beautiful floating in water.
Tips for Making Fruit and Herb Waters
Infusing water is simple. Just add fruits, vegetables and herbs to water and let them soak to impart flavor. However, there are some tips that can help maximize flavor and benefits:
- Use fresh, ripe produce for the best flavor.
- Wash all produce thoroughly before using.
- Cut ingredients to release more flavor like muddling mint or slicing lemons.
- Use cold water and serve chilled for best taste.
- Infuse water in a pitcher or bottle in the fridge for 1-12 hours depending on flavor desired.
- Use approximately 1 cup of cut fruit or herbs per 2 liters of water as a general guideline.
- Try different combinations and amounts to suit your taste preferences.
- Change out fruits and herbs as needed, usually every 24 hours for freshness.
Other Hydrating Drink Options
While infused waters are a tasty way to drink more fluids, other beverage options also count towards your daily fluid intake. Variety can help you drink more throughout the day.
Sparkling Waters
Sparkling or mineral waters add refreshing bubbles. You can find a range of unsweetened flavored sparkling waters or make your own by adding fruit to plain seltzer water. Sparkling ice waters are also refreshing in summer.
Unsweetened Teas
Brewed teas contain antioxidant polyphenols and can be a flavorful option. Try different varieties like black, green, white or herbal teas.
Coffee and Tea
Caffeinated beverages like coffee and tea do contribute to fluid intake. Those without added sweeteners are the healthiest options.
Milk and Plant Milks
Milk provides hydration along with protein, calcium and other nutrients. Opt for low fat or nonfat versions. Plant milks like soy, almond or oat milk are low calorie options.
100% Fruit Juices
While whole fruits are ideal, 100% fruit juices without added sugars also provide fluids and nutrients.
Smoothies
Blend up fruits, vegetables and ice for a refreshing, nutrient-packed smoothie. Keep sugar and fat low by limiting ingredients like juice, honey, or ice cream.
Soups and Broths
Warm brothy soups are comforting and hydrating. Try low-sodium vegetable, chicken or bean soups.
Tips for Drinking More Fluids
Making flavored and infused waters can provide variety to help you drink more fluids. Here are some additional tips that can help:
- Carry a water bottle with you to sip throughout the day.
- Set a daily goal for water intake and track it.
- Drink a full glass of water first thing in the morning.
- Choose water or unsweetened drinks when eating out.
- Drink before, during and after exercise.
- Eat fruits and veggies which have high water content.
- Choose smaller coffee or tea sizes to limit excess caffeine.
- Drink a glass of water before snacks and meals.
Potential Drawbacks of Flavored Waters
While flavored waters have many benefits, there are a few potential downsides to keep in mind:
- Frequent changing of fruit slices can be inconvenient.
- Some people may dislike certain flavors.
- Improperly cleaned produce could increase infection risk.
- Certain ingredients may irritate some digestive systems.
- Overconsumption may provide excess sugar from whole fruits.
- Infrequently changed water may harbor mold or bacteria.
Safety Tips
Enjoy flavored waters safely by following these simple precautions:
- Wash all produce thoroughly before using.
- Use clean knives, cutting boards, pitchers and bottles.
- Avoid using old or bruised produce.
- Change out fruit slices every 24 hours if storing water in the refrigerator.
- Add ice to help keep water cold if drinking throughout the day.
- Discard water if it smells or tastes unpleasant.
- Keep hydrated without excess calories by avoiding added sugar.
Conclusion
Boosting water intake provides valuable hydration to support good health. Plain water can get monotonous. Infusing water with fruits, herbs, vegetables and spices adds flavor and variety so you can drink more fluids each day. There are endless refreshing combinations to try by experimenting with different ingredients. Drinking tasty flavored waters makes it easy to stay hydrated in a healthy way.
