Infused water adds more to your H2O. It not only gives you the same refreshed feeling that water does, but it adds flavor and nutritional benefits. Adding different combinations of herbs, fruits, and spices to your water can lead to endless combinations that are not only delicious, but extremely good for you. Although the USDA suggests that a person’s daily recommended water intake varies according to a number of factors (such as age and gender), a good rule of thumb is to try to consume at least eight 8 oz. glasses of water each day.
Water can be cool, refreshing and definitely hit the spot when you’re in need of hydration — but some people may prefer a little more flavor in their beverage. Rather than switching to sugar-laden beverages for a dose of “flavor,” you can turn to fruit and vegetables to lend a lift to your water.
How to Make Infused Water
Instead of heading to the grocery store to purchase flavored beverages or flavor packets, just make your own! It’s also an easy way to avoid unnecessary sugars, preservatives, or chemicals that often are added to drink mixes or commercially available flavored H2O.
Making infused water is actually quite simple. Just fill a pitcher with water and your favorite combinations of fruits, herbs, and spices. Then chill it in your refrigerator. For stronger flavor, prepare it a day ahead and keep it in the fridge overnight before drinking.
Benefits of Infused Water
Depending on what you include in your recipe, infused water can have an array of benefits. For example, lemons, limes, oranges, grapefruit and berries all are excellent sources of Vitamin C. Besides providing essential nutrients, it can also be beneficial in other ways, including:
- Helping to control bloating: Many women suffer from bloating due to excess salt or hormonal fluctuation. Water-rich foods, such as lemon and cucumber, can help control this problem.
- Relaxation: Infuse your drink with herbs that are linked to relaxation, such as sage.
- Anti-aging: Adding dark berries and pomegranate seeds, which are rich in antioxidants, can help protect against the effects of aging.
- Boosting metabolism: Many fruits can boost your metabolism and help with weight loss, so be sure to add in your raspberries, strawberries, tangerines, and any other delicious fruit.
Recipes for Infused Water
Infuse your drink with herbs and fruits that you love. Try some of the following recipes to add flavor and nutritional benefits.
- 1 cucumber, thinly sliced
- 2 lemons, thinly sliced
- ½ cup dried or fresh sliced strawberrie
- Rind of one tangerine – try to get little to none of the white pith
- ¼ cup strawberries, crushed
- ¼ cup pineapple, crushed
- 1 sage leaf
Combine all ingredients in a pitcher of water and place in the refrigerator. Drink cold.
Whether you’re staying hydrated in the summer or after an intense workout session, infused water is a great way to add a dash of flavor and nutritional boost to plain old H2O. These are just a few of our favorite recipes for infused water. What are some of your favorite flavor combinations? Do you have an favorite fruits and vegetables you like to add to your water? Please share them with us in the comments. We’d love to hear from you!
UPMC BodyChangers, is a weight loss management and support program that helps members achieve their weight loss goals and maintain a healthy lifestyle through an array of exercise classes, education and support groups, and group outings. Based at Magee-Womens Hospital of UPMC, UPMC BodyChangers creates a supportive community of like-minded individuals who want to be happy, healthy, energetic, and fit by taking better care of themselves.