To increase your water intake you could try to infuse water with these fun recipes. Why infuse water? Many of our patients tell us, “I don’t like the taste of water, but I know I need to drink it!” By infusing water with fruits, vegetables, herbs, and spices, it my make your water irresistible! This is also a great way to add various flavors.
Why is water important?
Why is it so important to drink water year-round, not just during the hot days of summer? Water makes up roughly 60% of your body weight. Every system in your body relies on it. When your body does not have enough fluids, it struggles to carry out its normal functions.
By ensuring we have enough fluid in our day to help support our system, we ensure that our cells, brain, muscles, bones and blood can get all the nutrients they need. People who have tried infused water report that not only drink more, but it is more enjoyable.
How much is needed?
Is it still true that you need 8 cups of water per day? For most adolescents and adults, you likely need more! Learn more about how much you need based on age and gender. But remember, this is only a general guideline and your recommendations may vary based on your specific needs.
Things to keep in mind. Fluid and water needs should be individualized for things such as exercise intensity, illness, current weather conditions, and pregnancy/breastfeeding.
A quick way to gauge if you need to increase your water intake is to use your urine as a guide. Keep it clear! But try not to feel overwhelmed. Start by adding one more 8-ounce cup per week to work your way up to meeting the recommendations.
Infused Water Basics
To get started you want to get the produce you want to use. We like to start with whole, fresh foods first. You simply can take what is ripe and seasonal that is in the refrigerator.
Wash it, slice it, or mash it, then add it to your water!
Food safety
You can make your infused water up to 24 hours in advance and always store it in the refrigerator. Make sure that you wash your produce thoroughly. Simply peel or leave the skin on, either way, is the right way.
Equipment
You can always use a traditional pitcher where you add your products and store in the refrigerator. Some people will use a stainer and others like the pulp that comes through. Some fancier containers are made for infused water. You can view a few of our favorites.
This pitcher makes 2 quarts of infused water! You can make it the night before and store in the refrigerator overnight. Then you can pour into your favorite water bottle.
This bottle is pretty cool where you load up your produce and add it into the mental water bottle that keeps it cold for up to 24 hours.
Infused Water Recipes
Fruits + Vegetable Infused Water
There really is no fruit or vegetable that is off-limits! You can always experiment by trying new fruit and even a combination of fruits together.
| Sliced Cucumbers | About 1/4 of sliced cucumber (ok to leave on the skin) |
| Strawberries + Kiwi | About 1-2 berries and 1/2 kiwi per 8fl oz |
| Lemons | 1/2 lemon |
| Watermelon | 3-4 cubes |
| Orange, Lime, and Lemon | 2 orange wedges, 1/4 lime, 1/4 lemon |
Add in herbs
Try to spice up your infused water with these mixed herbs and spices. You can get most herbs at your local grocery store or you can even try to grow some in or outside. Check out our favorite inside garden where you can grow some tasty herbs.
The amount for each will depend more on your taste buds. Remember you can always add more. Spices and herb strength may depend on where they are grown too! You can always give them a good smell and gauge how strong they are.
| Raspberry & Basil | Blueberry & Lemon |
| Watermelon & Mint | Cherry & Lime |
| Lemon & Ginger | Blackberry & Sage |
| Blueberry & Basil | Cucumber & Mint |
| Cranberry & Orange | Strawberry & Lemon |
Add in bubbles
Missing the carbonation? You can always add in seltzer water to any infused water recipes. You can even replace seltzer water with still water if you like. It is important to note that too much carbonation can be hard on the stomach and can interfere with some vitamin and mineral absorption.
Getting Started
Making changes to your water intake may seem difficult if you do not know where to start. We recommend starting with thinking about some of your favorite fresh fruits and vegetables that you can add for flavoring. Be sure to add these to your grocery list in case they are not usually something you pick up.
Try looking around for a water bottle in a color you like and with a lid you find easy to drink out of – think straw, flip lid, screw cap, etc. Water bottles are the new accessory to have with you every time you leave the house.
And remember to enjoy!
