Infused Water Benefits

Updated on 07/2022

Here’s what came up in my house last week as I was preparing for this post on the benefits of infused water…

“Momma, why you got leaves in you wawa? Leaves are supposed to stay outside!”

That’s the question my two-year-old son asked me over the weekend when I was playing around with different infused water recipes.

Hilarious. Precious. And he’s right. In our house, nature stays in nature, so that would mean the leaves should be outside, not inside in my water bottle.

I explained that some leaves are okay to eat and others we don’t eat. Andrew then explained to me that deer eat leaves and asked if I was an animal.

“You a animal, momma?!”

“Yes, Peanut, Momma is actually an animal….RAWR!”

We both laughed, and then I’m pretty sure Andrew was off to the next thing. He’s the busiest person I know.

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Despite the fact that I was breaking a house rule…my water looked really pretty – another perk of infused water! I believe Andrew called me out on the rosemary and lemon combo I had going on.

We’ve got lots of instructions in this post for exactly how to make infused water.

But, my version goes like this lately – I’ve been drinking almost a pitcher of tea a day. In the mornings I drink it as is, and when it cools (usually just in time for lunch), I add ice, lemon, and step outside to our garden and cut either rosemary, basil, or mint and add that in. Once my tea runs out I add water to the herb and lemon combo and have that the rest of the day.

You do you! And definitely don’t stress – you’d have to try pretty hard to mess up an infused water recipe.

What is infused water?

Infused Water Benefits

Functions of water in the body

How much water should I drink?

Should I drink infused water?

How to make infused water

Infused water recipes

Orange infused Water

Watermelon Infused Water

Best infused water bottle

Tips for making infused water

What is infused water?

Infused water is a way to flavor your water using fruits, vegetables, or herbs. It’s often made by soaking either fruits, vegetables, or herbs of your choice in the water and then removing them before consumption.

Infused Water Benefits

One of the big benefits of infused water is that it can replace less healthy drinks like soda or fruit juice (both of which can be a significant source of sugar and carbs) while still satisfying the need for a flavored drink.

Infused water is lower in sugar and carbohydrates because the fruit only enhances the taste of the water. Fruits, veggies, and herbs aren’t incorporated into the actual drink like they are when someone is making juice or a smoothie.

Much of the benefit of infused water also lies in the fact that people enjoy drinking it, so it increases their overall intake of water – improving hydration status.

Adequate hydration is not only essential for optimal functioning of the body but can improve health if someone isn’t typically well hydrated.

Functions of water in the body:

• It makes up the majority of our bodily fluids like blood and spinal fluid.
• Water helps us digest food and rid our bodies of waste.
• Adequate water consumption can contribute to better-looking skin, as it helps cells maintain their shape.
• It helps us sweat! Another function of water is to produce sweat to cool us off when our bodies get too warm.
• Water also delivers oxygen throughout the body, improves immune system function, helps regulate blood pressure, and can boost energy levels.
• There are also some cool ways water intake is tied to an increased ability to lose weight:
  • Did you know that dehydration can give you the same feeling as hunger? So, those who are well hydrated may also experience a reduced appetite. Water can help you feel full and eliminate the false hunger you feel when you’re dehydrated.
    • Pro tip: try having a glass of water before you eat to help regulate your appetite before meals. Research has shown that people that drink more water tend to have a more stable weight.
  • Better hydration is correlated with better blood sugar regulation – this has implications for both weight loss and diabetes!
• When you’re well-hydrated, your body can more efficiently get rid of waste through organs, including your kidneys, liver, and skin. Your body is so smart it’s got natural ways to detox 24/7.

One thing infused water does not do is replace eating fruits and vegetables. We need a colorful, nutrient-dense diet to make sure we’re getting all the vitamins and minerals we need.

How much water should I drink?

At the risk of being vague, there’s not a specific number of ounces or amount that’s right for everyone to drink. Water needs are dependent on several factors and can be different for everyone.

An easy way to meet the standard recommendation of 64 ounces of water per day is to drink 16 ounces of water at each of three meals and just eight ounces twice a day between meals.

Should I drink infused water?

First look at your own hydration levels. Do you have trouble drinking enough water throughout the day? Do you like the taste of water?

Some people enjoy drinking water and have no problem consistently hydrating throughout the day. If this is you, you could still benefit from enjoying the taste of infused water and you could possibly notice benefits from the extra hydration if the infused water prompts you to drink even more water than normal.

The best way to know if you’re drinking enough water is to look at the color of your urine. Clear to light yellow urine with no detectable smell indicates adequate hydration.

If your urine is odorous and on the darker side, this is a sign of dehydration, so drink up! In other words, you want your urine to look like lemonade versus apple juice and it shouldn’t stink.

Infused water is a great option for those who don’t like water and for people trying to cut back on soda or juice! By drinking infused water, you’re replacing sugary sodas and juices, and those are both great wins for a healthy lifestyle!

If you’re thinking about making the switch and currently consume soda or juice keep in mind that your taste buds will change over time. Infused water is much less sweet than juice or soda but still packs a powerful flavor punch.

How to make infused water

You can make your own Infused water by adding slices of fruit and other ingredients of choice to water and letting the ingredients soak for a few hours, allowing the different flavors to infuse the water.

How to make infused water:

1. Choose your water bottle or cup of choice (the recommendations below work best for 20-24 ounce water bottles). If you’re looking for a good glass water bottle, this one has been my favorite for years!
2. Fill your bottle until it’s 75% full, leaving room for the ingredients you’ll be adding.
3. Choose from the following fruits, veggies, and herbs:

• • ¼ cup Pineapple chunks + ¼ cup mango chunks
  • 4 slices of cucumber + 1 sprig of mint
  • 1 tsp dried lavender buds + 1 lemon slice
  • 1 lemon slice + 1 sprig Thyme
  • 2 slices of cucumber + 3 strawberries + 1 sprig of mint
  • 2 basil leaves + 1 slice of lime
  • 3 orange slices + 5 blueberries + 2 basil leaves

4. Add your ingredients and seal your water bottle. Place it in the fridge for 2-3 hours while the ingredients soak in the water.

5. You can strain the ingredients before drinking, or if they don’t bother you in your water bottle, it’s fine to leave them in there and drink a slightly weaker tasting infused water as you refill throughout the day. Also, some ingredients are fine to eat after infusing, and some you’ll probably want to toss due to texture changes (like melon for example).

6. Enjoy your refreshing water!

Infused Water Recipes

 

 

Best Water Infusion Bottle

Water infusion bottles aren’t a necessity but people really seem to love them.

They are simply water bottles with a special compartment for adding your infusions. The compartment basically keeps the fruits, vegetables, or herbs you’re using to infuse in place.

That way, they aren’t floating around and in your way when you’re drinking your water (should you choose not to strain your water).

If a water infusion bottle sounds like something you’d like to try, we really like this one. If you’d rather do a pitcher of infused water, this glass infusion pitcher works great!

Tips for making infused water

• Figure out what pairings you like best. Check out some of our suggested pairings for inspiration. Don’t forget you don’t have to limit yourself to fruits and herbs – you can add vegetables, spices, and even edible flowers.
• Whenever possible, use filtered water.
• Besides being beneficial for your health, infused water benefits planet earth, too!
  • Investing in a glass water bottle is a great way to reduce the amount of plastic in the environment and also a great investment for your health.
  • Start getting creative with leftover fruit and veggie scraps. Instead of throwing out things like cucumber ends and strawberry tops, add them to your water infusion bottle and prep your water for the next day while you’re in the kitchen.
  • Leftover fruit, veggie, and herb scraps make great additions to compost piles, so when you’re done infusing toss them in! Composting is great for your garden and also reduces the amount of waste you produce.

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