What should we add with drinking water?


Water is essential for life. We need to drink enough water every day to stay hydrated and healthy. While plain drinking water should make up the bulk of our daily fluid intake, sometimes we want to add a little flavor or nutrients. In this article, we’ll explore what types of additives are safe and beneficial to put in your drinking water.

Fruits and Vegetables

Adding fruit slices or vegetables to your water is a tasty way to liven it up. The fruits and veggies will infuse the water with natural flavors and provide some extra vitamins and minerals. Some healthy options include:

  • Lemon, lime, orange or grapefruit slices
  • Cucumber slices
  • Apple, pear or watermelon chunks
  • Fresh mint leaves
  • Sliced strawberries or raspberries
  • Pineapple chunks
  • Sliced ginger

When preparing fruit or vegetable infused water, wash produce thoroughly first. Slice larger chunks into smaller pieces so the flavors can infuse better. You can add the produce right into your water bottle or pitcher and let it infuse at room temperature for 1-2 hours. Strain out the solids before drinking if you don’t want to consume them.

Herbs and Spices

Herbs and spices are another way to add interest to plain water. Many fresh or dried herbs contain antioxidants and polyphenols that may have health benefits. Try adding any of the following:

  • Fresh basil leaves
  • Mint leaves
  • Lavender buds
  • Fresh rosemary
  • Thyme
  • Oregano
  • Cinnamon sticks
  • Cardamom pods
  • Whole cloves
  • Star anise
  • Vanilla beans

Use 1-2 teaspoons of fresh herbs or 1⁄4-1⁄2 teaspoon of dried herbs per 2 cups of water. Allow to infuse for 1-2 hours before drinking.

Fruit Juices

Adding a splash of 100% fruit juice is another way to flavor water. Use no more than a few tablespoons per 8 ounces of water. Good options include:

  • Orange juice
  • Grapefruit juice
  • Pineapple juice
  • Apple juice
  • Pomegranate juice
  • Cranberry juice

The juice adds sweetness, flavor, and some extra vitamins. Just be mindful of the extra sugar and calories from the juice.

Vegetable Juice

For a low-calorie, nutrient boost, add a small amount of vegetable juice to your water. Try cucumber, tomato, carrot or beet juice. Use 1-2 tablespoons juice per 8 ounces of water. You’ll get an extra dose of vitamins and minerals.

Fresh and Frozen Fruit

Adding chunks of fresh or frozen fruit is a nutritious and refreshing way to drink water. The fruit infuses flavor and provides fiber, vitamins, minerals, and antioxidants. Good fruits to use include:

  • Watermelon
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Mango
  • Pineapple
  • Kiwi
  • Peach
  • Apricots
  • Plums
  • Cherries

Wash, peel, seed, and dice the fresh fruit first. Use about 1⁄2 cup fruit per 8 ounces of water. Add frozen fruit right from the freezer. Mash it first if using large chunks.

Fresh and Dried Veggies

Vegetables add flavor and nutrients without extra calories or sugar. Try these healthy options:

  • Cucumber slices
  • Carrot sticks or slices
  • Bell pepper slices
  • Celery sticks
  • Tomato chunks
  • Zucchini slices
  • Onion slices
  • Parsley
  • Spinach
  • Kale
  • Dried seaweed

Use about 1⁄2 cup fresh veggies or 1-2 tablespoons dried veggies per 8 ounces of water. Infuse for 1-2 hours to let the flavors develop.

Fresh and Dried Herbs

Herbs are a flavorful and healthy addition to water. Try:

  • Basil
  • Mint
  • Lemon balm
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Lavender
  • Tarragon
  • Fennel
  • Dill
  • Cilantro
  • Parsley

Use 2-3 fresh herb sprigs or 1⁄4-1⁄2 teaspoon dried herbs per 8 ounces water. Let infuse 1-2 hours.

Edible Flowers

Certain edible flowers make beautiful and flavorful additions to drinking water. Some options include:

  • Hibiscus
  • Rose petals
  • Violets
  • Carnations
  • Lavender
  • Dandelion blossoms
  • Chrysanthemums
  • Nasturtiums
  • Pansies
  • Marigolds

Use around 2-4 flowers per 8 ounces of water. Remove any bitter flower bases and use only the petals. Infuse for 1-2 hours to extract the flavors.

Flavored Syrups

Adding a small amount of all-natural flavored simple syrup is a nice way to sweeten water. Look for options made with real fruit, herbs, and spices. Popular flavors include:

  • Watermelon
  • Strawberry
  • Blueberry
  • Peach
  • Raspberry
  • Pomegranate
  • Honey and ginger
  • Cinnamon
  • Rose water
  • Lavender
  • Mint

Use sparingly, just 1-2 teaspoons syrup per 8 ounces of water. The syrups add natural sweetness along with bolder flavors.


Brewed teas are flavorful, aromatic additions to water. The best types to use are herbal and fruit teas that don’t contain caffeine. Some tasty options:

  • Hibiscus tea
  • Passionfruit tea
  • Peach tea
  • Pomegranate tea
  • Apple cinnamon tea
  • Chamomile tea
  • Rooibos tea
  • Berry tea blends
  • Mint tea

Let the teas cool after brewing, then add 2-4 ounces tea per 8 ounces water. This livens up the flavor and provides antioxidants.

Muddled Berries and Citrus

Muddling berries and citrus fruits help release their flavors and oils into the water. Try muddling:

  • Lemon, lime, grapefruit or orange wedges
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Mint leaves

Use a muddler or wooden spoon to lightly crush the fruits in a glass. Add water and let the flavors infuse for 15-30 minutes before drinking.

Vegetable and Fruit Juices

For an extra boost of nutrients, add a small amount of vegetable or fruit juice. Try juices like:

  • Cucumber
  • Celery
  • Spinach
  • Kale
  • Tomato
  • Carrot
  • Beet
  • Pomegranate
  • Cherry
  • Orange
  • Grapefruit
  • Pineapple

Limit to 2–4 ounces of juice per 8 ounces of water. This retains the nutrition without excess sugar.

Coconut Water

Adding a splash of coconut water provides electrolytes, minerals, and a hint of natural sweetness. Use no more than 2-4 ounces per 8 ounce serving. Look for unsweetened varieties without added sugar.

Protein Powders

Unflavored collagen peptides or whey protein powders can subtly boost the nutrition of water. They provide protein without affecting the taste much. Add just 1-2 scoops protein powder per 8 ounces of water.

Chia Seeds

Chia seeds are a great source of fiber, protein, antioxidants, and omega-3 fatty acids. When added to water, they form a gel. Use 1-2 teaspoons chia seeds per 8 ounces water. Let sit 10-15 minutes to thicken. Shake gently before drinking.

What Not to Add to Water

While the additives listed above can enhance water’s flavor and nutrition, there are certain things you should avoid adding to your drinking water:

  • Sugary sodas or drinks
  • Artificial sweeteners
  • Syrups with high fructose corn syrup
  • More than a splash of fruit juice
  • Strong alcohol
  • Caffeine (coffee, energy drinks)
  • Heavily processed drink mixes
  • Unfiltered tap water
  • Flavor drops with artificial ingredients

These can add excess sugar, calories, chemicals, and other unhealthy compounds. It’s best to stick to simple, natural additives like fruits, herbs, and spices.

Benefits of Adding Nutrients to Water

Adding healthy natural ingredients to your drinking water provides these benefits:

  • Increased flavor – Makes plain water more enjoyable to drink
  • Extra nutrition – Provides vitamins, minerals, antioxidants, electrolytes from natural sources
  • Supports hydration – Adding taste makes it easier to drink more water
  • Promotes health – Phytonutrients may help prevent disease
  • Customizable – Mix and match ingredients to suit your taste preferences
  • More interesting – Unique combinations create new drinking experiences

Boosting water’s nutritional value and flavor makes it much more interesting than drinking plain water every day.

Potential Drawbacks

While infusing water with fruits and herbs has many benefits, there are a couple potential downsides to consider:

  • Could stain teeth over time if using pigmented fruits like berries
  • Adds minimal calories and natural sugars from some ingredients
  • May cause digestive issues if using too much fiber-rich produce
  • Fresh produce and herbs can spoil after 1-2 days
  • Could interact with medications if using very concentrated herbal teas

These risks are minimal but should be kept in mind, especially when using higher amounts.

Recommended Daily Intake

Most health experts recommend getting around 2-3 liters of total fluid per day through water, other beverages and food. Pure drinking water should make up the largest portion of your daily fluid intake.

Here are some general guidelines for how much infused water to drink per day:

  • Women: 2–2.5 liters (8–10 cups) total fluid daily, with at least 25–30 ounces (3–4 cups) plain water.
  • Men: 3–4 liters (12–16 cups) total fluid daily, with at least 30–40 ounces (4–5 cups) plain water.
  • Add 1–3 servings of infused water in 8 ounce portions throughout the day. Use fruit- or herb-infused water to replace sugary drinks or plain water for variety.

Listen to your body and adjust your individual fluid needs based on thirst, sweat losses, and urine color.

Tips for Drinking More Infused Water

Here are some helpful tips for drinking infused water more often:

  • Keep a pitcher of infused water in the fridge ready to drink.
  • Prep freezer cubes of infused water to add to regular water.
  • Set a goal to drink a certain number of infused water servings per day.
  • Infuse your water in the evening and drink it the next day.
  • Try different fruit, herb and veggie combinations until you find favorites.
  • Drink a glass before every meal or snack to aid digestion.
  • Sip infused water while doing tasks like cooking, working or exercising.
  • Mix in some bubbly water or mineral water for a flavored sparkling drink.

Given how tasty and nutritious it can be, infused water is far more appealing than drinking plain water all the time. Experiment with fun combinations to hydrate in a healthy way.

Sample Infused Water Recipes

Here are a few tasty infused water recipes to try:

Citrus Berry

  • 2 orange slices
  • 2 lemon slices
  • 1⁄2 cup raspberries
  • 1⁄2 cup blackberries
  • 4 cups water

Fruit Fusion

  • 1⁄2 cup pineapple chunks
  • 1⁄2 cup mango chunks
  • 1⁄2 cup strawberries
  • 1 kiwi, sliced
  • 1⁄2 lime, sliced
  • 4 cups water

Green Tea & Mint

  • 4-5 fresh mint leaves
  • 1 green tea bag
  • 1 tsp honey (optional)
  • 1 lime wedge
  • 4 cups cold water

Detox Water

  • 1⁄2 cup sliced cucumber
  • 1⁄2 cup sliced lemon
  • 5 basil leaves
  • 1⁄2” grated ginger
  • 4 cups water

Get creative and make your own infused water combinations!

Frequently Asked Questions

Is infused water bad for your teeth?

Infused waters are generally safe for teeth. However, pigmented fruits like berries may slightly stain teeth over time with regular use. You can minimize staining by drinking infused water through a straw.

Can you drink infused water while pregnant?

Yes, drinking fruit- or herb-infused water is typically safe during pregnancy. Focus

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