Bored with plain water? Then infused water may be worth trying. Infused water is an easy and healthy way to make water more appealing, especially if you are struggling with getting enough fluids throughout the day. For me, infused water reminds me of hotel and spa experiences!
How to Make Infused Water
Infused water is super easy to make. It simply involves using fruits, vegetables and/or herbs to infuse water by allowing them to sit in plain water anywhere from a few hours to overnight.
Some fruits like grapefruit may need less infusion time as they can make the water bitter. I have experimented with both peeling grapefruit and leaving peel on. If leaving peel on, use less grapefruit and infuse for less time. Sometimes you may prefer to remove rids of citrus fruits before infusing to avoid the bitter taste. You can keep infused water in the fridge for around 3 days.
Infusion water bottles are available for purchase. They have a basket to put fruits,vegetables and herbs inside. Personally, I just use a mason jar or jug . It’s easy to strain out the fruit/vegetable and herbs after the infusion process.
Benefits of Infused Water
Infused water can help you meet your hydration needs without adding artificial flavours or sweeteners, and extra calories, so making them a healthier choice. It’s a fun way to change things up and experiment with different flavours.
The are some claims that Vitamin soluble from fruits and vegetables like Vitamin B and C can leak into the water and provide health benefits. From a nutritional standpoint, there would be extremely low amounts of vitamins in the water to provide health benefits unless you actually eat the fruits and vegetables as well!
Why Is Hydration Important?
Did you know that the human body is about 60-70 percent water?
Fluids have many crucial roles in the body. Water helps to:
Carry nutrients through the body
Support excretion of waste from the body
Regulate blood pressure and keep in normal range
Control body temperature
Cushion body organs and joints
Digest food and absorb nutrients
Reduce the risk of dehydration
If you are engaging in physical activity and/or sports, proper hydration becomes even more important to provide your body with the fluid it needs to perform well. Drinking adequate amounts of fluid before, during and after physical activity helps enhance performance; reduce risk of dehydration; over-hydration and injury.
How Do You Know You Are Getting Enough Fluids?
Depending on your age, gender, body size, humidity, and level of physical activity, the amount you need will differ.
One of the best ways to tell if you are getting enough fluid, is checking the colour of your urine. If you have dark yellow, strong smelling urine it’s a sign that you are dehydrated. When you lose more fluid than you take in, you become dehydrated!
On the contrary, pale, yellow urine means you are getting enough fluids. Other signs of dehydration include: headaches; dry lips and mouth; feelings of dizziness; low blood pressure; increased heart rate; and flushed skin.
Looking for some recipes for infused water? Here are two to try!
Kiwi, Cucumber, Mint:
Wash all ingredients well. Thinly slice fruit - (1/3 of an English cucumber and 3 slices of kiwi) & add to jar. Mix with a handful of mint leaves. Next, add water to mason jar. You can add ice if you wish (optional). Give it a good stir. Infuse for at least 4 hours or overnight.When ready to drink, strain fruit and herbs & enjoy!
Wash all ingredients well. Thinly slice grapefruit. Add 3 large halves to jar. Mix with one fresh rosemary spring. Next, add water to mason jar. You can add ice if you wish (optional). Give it a good stir. Infuse for 2-4 hours. When ready to drink, strain fruit and herbs & enjoy!
* Feel free to remove rids of grapefruit before infusing to avoid the bitter taste and for longer infusion times