How to kick it up a notch with your infused water flavors

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By: Maria Haisley, RDN
Health and Wellness Advisor Martin's Super Markets in partnership with Beacon Health System
mhaisley@martins-supermarkets.com

Dave Leonhardt/Flickr

We have all heard of infused water with lemon, limes and cucumber, but let’s take it up a notch!

Getting creative with your infused water is a great way to make summer carry over into the fall. It is also a perfect way to use up the abundance of fruits and vegetables you have been getting left on your porch from over the summer. Even kids think this is fun and cool!

Many “flavored” waters include a variety of the following: preservatives, artificial sweeteners, added vitamins/minerals, artificial coloring (Red 40, Blue 1), sodium, sucralose, sucrose, high fructose corn syrup, dextrose and refined sugar. Why consume all of these “extras” when all our body needs is the water?

Infused water allows you to flavor your water naturally and you reap the benefits of the fruits, vegetables and herbs added: antioxidants, vitamins/minerals, potassium, phytochemicals, natural flavor burst.

Coconut water is also another great beverage to hydrate with because it contains natural electrolytes and healthy carbohydrates with no added ingredients or sugars.

When it starts to get colder out, try adding some of these ingredients to hot water to make your own hot tea! Apples, pears, ginger, cinnamon, turmeric, cayenne pepper, mint, stevia and lemon work best in hot water! 

Infused Water Ingredient Options

  • Fruit: citrus, berries, tropical fruit, melons, apples, grapes, peaches, pears
  • Vegetables: cucumber, carrots, celery, peppers
  • Herbs: mint, cilantro, stevia leaf, lavender
  • Spices: cinnamon, ginger, turmeric, black pepper, cayenne pepper
  • Water: filtered, sparkling plain water, coconut water

Eat Smart. Be Well. flavor combinations you will love!

  • Cherries + Lime + Mint
  • Lemon + Ginger + Cayenne pepper
  • Blood Orange + Basil + Ginger
  • Cucumber + Lime + Mint
  • Watermelon + Mint
  • Lemon + Cayenne Pepper + Pear + Cilantro
  • Lime + Cilantro + Cucumber
  • Strawberries + Mint + Coconut water
  • Apple + Cinnamon Stick

So why is it so important to drink water? 

Water is crucial to your health. On average, it makes up 60 percent of your body weight and every system in your body depends on water.

Not drinking enough water can lead to dehydration which even a little bit of dehydration —can sap your energy and make you tired (among other things)!

For me, sipping on infused coconut water lets me imagine I am on a tropical island! Or if I am enjoying an apple infused water I can appreciate the crisp fall season ahead of us!

Its fun to match your flavor combination to whatever mood you are in. Plus, I know I am hydrating myself and giving my body an extra boost of nutrients and energy, naturally!

Drink up and Be Well,

Maria

Eat Smart. Be Well. is brought to you by Martin’s Super Markets, in partnership with Beacon Health System. To subscribe to this column and receive email updates when new posts are published, visit our Subscribe page and select Eat Smart. Be Well.

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