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Two Glass bottles of water. One with Cucumber and lemon, the other with cucumber, pomegranate, and herbs

Health benefits of infused water (and how to make your own)

Making sure you drink enough water can have tremendous health benefits. Water aids digestion, helps you maintain a healthy metabolism, and can keep your body functioning properly.

However, staying hydrated can be difficult, especially if you’re not a fan of plain water. This is why we recommend drinking infused water. By adding fruit, herbs, and even vegetables to your water, you can enhance its flavor and increase the likelihood that you drink enough throughout the day.

In this article, we dive into the health benefits of infused water and how to make your own.

What are the health benefits of infused water?

May help with weight loss:

Sugary drinks like soda, sports drinks, and energy drinks are the single largest source of calories and added sugar in the U.S. diet. Beyond weight gain, routinely drinking these sugary beverages can increase the likelihood of future health issues. 

If you’re looking to cut back on sugary drinks but find water too plain, drinking infused water could provide you with the flavor you crave while cutting down on added sugar in your diet.

Can help with portion control and reduce cravings:

Starting your meal with a glass of infused water can help with portion control. Having water in your stomach helps you feel full, which means you may be less likely to overeat.

Drinking water with added flavor could also help satisfy hunger cravings between meals, especially if you want to eat something sweet.

Prevents dehydration:

Drinking infused water can help you stay hydrated. By adding sweet or aromatic flavors to your water that enhance its taste, you may increase your water consumption. And the more water you drink, the better your body functions. 

How to infuse water

Infusing water is a simple process. All you need is fresh produce, herbs or spices, and water!

  1. Choose which fruit, vegetable, or herb to include. One ingredient will do, but combining more than one gives your infused water extra flavor.
  2. Add ingredients to your carafe or pitcher.
  3. Fill your carafe or pitcher with water. We recommend 4 cups of water for every ½ cup of produce, but you can make adjustments depending on how strong you want your flavor to be.
  4. Use a muddler to mash the ingredients and release their flavors. Note, if you want more flavor but don’t want floating bits in your water, try cutting your fruits or vegetables into slices.
  5. Store your infused water in the fridge for about two hours.

Quick tip: For extra flavor, add fruit ice cubes!

Popular infused water combinations:

Apple + Cinnamon

Blackberries + Strawberries + Mint

Blueberries + Basil

Cucumber + Mint

Green Apple + Lemon + Cucumber + Mint

Lemon + Basil

Lemon + Cucumber + Mint + Ginger

Lemon + Lavender

Lemon + Lime + Orange

Lemon + Turmeric

Orange + Ginger

Pineapple + Kiwi + Mint

Pineapple + Mint

Raspberries + Mango

Raspberries + Rosemary

Strawberry or Watermelon + Lime + Mint

Sources

This article was written by the GOLO team with facts supported by the following sources:

Harvard.edu: Sugary drinks

Harvard.edu: How much water should you drink

Healthline

 

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