The human body is made up of about 60-70% water. We require water to help us digest food, carry nutrients, remove waste, cushion organs and maintain fluid and electrolyte balance. Throughout the course of the day, we lose water through perspiration, breathing and urinary output.
The Food and Nutrition Board has set a general recommendation of approximately 91 ounces of total water (from all food and beverages) for women and approximately 125 ounces daily for men. Unfortunately, many of us reach for drinks with extra calories, caffeine, artificial sweeteners and preservatives for extra flavor. These kinds of beverages may raise our blood sugar, drive sweet cravings, cause weight gain, drain our energy and even dehydrate us further. Infusing water with vegetables, fruit and herbs can make it not only visually enticing and flavorful to stay hydrated, but may also offer bonus nutrients and electrolytes that are released into the water.
Benefits of Staying Hydrated
- Calorie control
- Appetite regulation
- Hydrated skin
- Kidney support
- Reduction of bloating and constipation.
DIY Water Infusions
Consider trying out the following simple water infusion ideas based on your preferences:
Infusions with Fruit
Infusions with Vegetables
Infusions with Fresh Herbs
- Grated ginger root
- Cinnamon Sticks
10 Infusion Combinations to Try
- Water with just lemon, cucumber, orange or pineapple. Add mint for extra zing.
- Cherry with lime.
- Raspberry, basil and lemon.
- Grapefruit, cucumber and rosemary.
- Strawberries, cucumber and a sprig of lemongrass.
- Watermelon with basil.
- Orange, blueberry and cilantro.
- Peach with sage.
- Pear, cinnamon stick and grated ginger.
- Blackberry with mint.
- Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthywater/drinking/nutrition/index.html
- Health & Wellness – Vanderbilt: https://healthandwellness.vanderbilt.edu