As summer temperatures rise, it becomes even more crucial to stay hydrated and replenish our bodies with essential nutrients. While drinking plain water does the job, why not take hydration to the next level with refreshing infused water recipes? Infused water not only adds a burst of flavor but also provides extra vitamins, minerals, and antioxidants to keep you energized throughout the day.
In this article, we’ll explore five delightful infused water recipes that will keep you cool, hydrated, and nourished this summer.
Did you know that dehydration is associated with blood sugar dysregulation which leads to intense sugar cravings? That’s what research tells us (6). To combat sugar cravings, be sure to include these delicious hydrating beverages. As a general rule of thumb, aim for half your body weight in fluid ounces. For example, if you weigh 140 lbs aim for 70 fluid ounces of hydrating beverage per day.
1. Cooling Cucumber Mint
When the summer sun beats down, nothing tops the cooling effect of cucumber and mint-infused water. Cucumbers are known for their high water content, while mint leaves add a refreshing touch. Cucumbers also contain silica, a compound that supports healthy skin and hair(1). Simply slice a cucumber and add a handful of fresh mint leaves to a pitcher of water. Let it steep in the refrigerator for a few hours and savor the soothing, hydrating combination.
2. Revitalizing Citrus Bliss
Start your day with a zesty twist by infusing your water with citrus fruits. Citrus fruits, such as lemons, oranges, and grapefruits, are rich in vitamin C, which supports your immune system and boosts collagen production for radiant skin(2). To prepare Citrus Bliss, slice a lemon, an orange, and half a grapefruit, and add them to a pitcher of chilled water. Allow the fruits to infuse for at least an hour, and then enjoy the tangy, invigorating flavors.
3. Refreshing Raspberry Lime
Raspberries are a burst of tart and sweet flavors, while lime adds a zesty twist to any beverage. This combination not only tastes delightful but also provides a rich source of antioxidants and vitamin C. To make this infused water, muddle a handful of fresh raspberries in a pitcher. Slice a lime and squeeze the juice into the pitcher. Add the lime slices and fill the pitcher with water. Allow the flavors to infuse for a few hours in the refrigerator. Serve this vibrant and tangy infused water over ice for a refreshing summer treat.
4. Energizing Ginger Mango
Mangoes are juicy and tropical, and when paired with the spiciness of ginger, they create a unique and invigorating infused water. Mangoes are loaded with vitamins A and C, fiber, and antioxidants, while ginger aids digestion and has anti-inflammatory properties(3). To make this exotic infused water, peel and slice a ripe mango. Peel a thumb-sized piece of ginger and slice it into thin pieces. Add the mango and ginger slices to a pitcher of water and refrigerate for a few hours to allow the flavors to infuse. This aromatic and rejuvenating infused water will transport you to a tropical paradise.
5. Invigorating Blueberry Rosemary
Blueberries are small but packed with antioxidants, making them a perfect addition to infused water. When combined with the herbal notes of rosemary, this infused water becomes a refreshing and health-boosting drink. Blueberries are known to support brain health (4) and reduce oxidative stress, while rosemary has anti-inflammatory properties(5) and aids in digestion. To make this delightful infused water, muddle a handful of fresh blueberries and a sprig of fresh rosemary in a pitcher. Fill the pitcher with water and refrigerate for a few hours. Serve this beautiful and aromatic infused water with some extra blueberries and rosemary sprigs as garnish for a sophisticated summer sip.
Remember to always use fresh and high-quality ingredients when making infused water. You can adjust the intensity of flavors by adding more or less of the fruits and herbs based on your preferences. Stay hydrated and enjoy the vibrant flavors of these refreshing infused water recipes all summer long. Cheers to a healthy and delicious summer!
For more delicious and refreshing infused water recipes with fruit, download my free 30 drink recipe e-book that you can use all year long.
References:
1. Martin. The chemistry of silica and its potential health benefits. J Nutr Health Aging. 2007 Mar-Apr;11(2):94-7.
2. DePhillipo, Aman, et al. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct; 6(10): 2325967118804544. Published online 2018 Oct 25. doi: 10.1177/2325967118804544
3. Mashhadi, Ghiasvand, et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013 Apr; 4(Suppl 1): S36–S42.
4. Krikorian, Shidler, et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. Author manuscript; available in PMC 2011 Apr 14. Published in final edited form as: J Agric Food Chem. 2010 Apr 14; 58(7): 3996–4000. doi: 10.1021/jf9029332
5. Rahbardar and Hosseinzadeh. Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iran J Basic Med Sci. 2020 Sep; 23(9): 1100–1112. doi: 10.22038/ijbms.2020.45269.10541
6. Johnson EC;Bardis CN;Jansen LT;Adams JD;Kirkland TW;Kavouras SA; “Reduced Water Intake Deteriorates Glucose Regulation in Patients with Type 2 Diabetes.” Nutrition Research (New York, N.Y.), U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/28739050/.