These hot days have me feeling thirsty. To counteract dehydration in hot or humid weather, regardless of your activity level you should drink water. Drinking water helps lower your body temperature and replace the fluid you lose through sweating. You should drink it before you get thirsty. The USDA explains, “Whether drunk from the tap or a bottle or eaten in foods, water has important health benefits. Insufficient consumption can lead to muscle spasm, renal dysfunction, increased risk of bladder cancer, and even death.” I have always struggled with consuming enough water daily. I have multiple water bottles and I still have a hard time drinking just plain water. As my mother got older, she just did not feel thirsty, so she was often dehydrated. A friend I used to work with used fresh mint in her water. She bragged that this infusion made her drink more. Renaissance era books prove that the popularity of flavored and infused water dates back several centuries. Today, there are recommendations from all kinds of sources. The UVA Comprehensive Cancer Center recommended infused water to my mother and I during her treatment as a healthy alternative to plain water. TikTok has #watertok with 100s of influencers showing recipes to flavor water. Yes, you can buy infused water and add ins, but these types of flavorings generally contain some calories, sugars and carbs because extra ingredients are added during manufacturing. By infusing tasty flavors, many people tend to drink more water. Infusion can thus be a way to make water more appealing. Keep a pitcher of infused water in the refrigerator so you reach for it instead of a soda or sweet sports drink. Carry a water bottle with you wherever you go. Treat yourself to a new pretty water bottle or an infused water bottle. Make pretty fruit flavored ice cubes to add to your water. Choose sparkling mineral water over carbonated sodas. Every time you finish drinking a glass of water, fill the glass back up.
How to make fruit infused water
Essentially all you need to do is wash and chop the produce, add it to some cold water, and let it steep in the fridge. How long does it take? This will depend on the fruits, vegetables, and herbs you are using. Some fruits, like lemons and limes, add flavor to water almost immediately. Cucumber, cantaloupe, watermelon, pineapple, and mint all infuse quickly. Other produce, like fresh berries, apples, and herbs may take quite a bit longer. I usually leave it to infuse for at least two to three hours. Can I eat the fruit after? Absolutely! That’s one of the best parts of making infused water. It’s a great way to stay hydrated and a snack.
Orange rosemary infused water
Two orange slices, two lemon slices, two lime wedges, one sprig fresh rosemary for each 1.5 cups water per serving.
Place the lemon, orange, lime, and rosemary in a glass. Gently muddle. Add water and let steep for at least 30 minutes. For a pitcher or larger serving, multiply the ingredients by four or six.
Try these add ins:
Fresh fruit: Lemon, lime, orange, grapefruit, strawberries, blueberries, raspberries. blackberries, kiwi, mango, pineapple, apples, pears, grapes, peaches, plums, apricots, pomegranate or watermelon.
Fresh vegetables: Cucumbers, bell peppers, jalapeños and celery.
Fresh herbs and spices: Basil, mint, cilantro, thyme, rosemary, ginger, turmeric, cinnamon, cardamom, or cayenne pepper.
