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Woman pouring a glass of water with lemon

Health Benefits of Infused Water (And How to Make Your Own)

Staying hydrated throughout the day can have tremendous health benefits.

Staying hydrated throughout the day can have tremendous health benefits. Drinking water aids digestion, boosts metabolism, helps normalize blood pressure, and more.

But you can get additional health benefits from your drinking water by adding fruits, herbs, and vegetables into the mix. This is known as infused water.

This article covers why infused water is a healthy, flavorful alternative to plain water and how to make some for yourself.

What are the Health Benefits of Drinking Infused Water?

Wide view of various infused waters

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 sugar-loaded beverages can increase the risk of type 2 diabetes, heart disease, and other chronic diseases.

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. Reducing your sugar intake from sodas and sports drinks can be beneficial for weight loss and improved overall health.

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 makes you feel more full, which means you may be less likely to overeat. Drinking water with added flavor could also help satisfy hunger cravings between meals.

Prevents Dehydration:

The main reason drinking infused water is healthy is because drinking water is so good for you. 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. Plus, you’ll be less likely to become dehydrated.

How to Infuse Water

Sideview of various infused waters

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 a carafe or pitcher with water. We recommend 4 cups of water for every ½ to 1 cup of produce, but you can add as much water or ingredients as you’d like depending on how strong you want your infused water to be.
  4. Use a muddler to mash the ingredients to release their flavors. Note, if you want more flavor but don’t want floating bits in your water, try cutting them in half.
  5. Store your infused water in the fridge for about two hours.

For extra flavor, add fruit ice cubes!

Quick Tip:

By squeezing the fruit to release its juice, more vitamins and minerals may be released into your water, but further research is required.

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


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This content is for informational purposes only and not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment or for athletic training or nutrition. Consult with your physician and follow all safety instructions before beginning a new health or fitness program, especially if you're overweight, elderly, or have an existing injury. You are participating at your own risk and GOLO is not responsible for any injury or harm you may sustain.