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Eat Well ·

How to Use Flavored Water and Infusions for Hydration

By Sarah Garone, NDTR

Reviewed by Briana Rodriquez, RD

When you think about key items in your wellness toolkit, you might think of a set of resistance bands, a great pair of yoga pants, and plenty of nutritious recipes. But what about a water bottle? Staying hydrated is a key (but often overlooked) element of good health. Getting enough fluid each day can promote better digestion, prevent headaches, and even create healthier looking skin.1, 2 ,3

 

Beyond these benefits, drinking plenty of water is also associated with increased weight loss.4 Even though it might seem like chugging H20 could lead to an excess of so-called “water weight,” that’s a misconception. Keep reading for more debunking, healthy habit tips, and our top five delicious recipes to add to your daily hydration routine today!


Max up your hydration

For many of us, guzzling plain water all day can get a little boring. If you find it difficult to drink your way through a super-sized bottle each day, consider investing in an infuser water bottle and also infusing your water with an intriguing mix of fruits, herbs and veggies. These delicious additions amp up flavor while barely raising calorie count so you can continue to stay on track with your Max Up meal plan.

 

And if you think a piece of produce or two won’t add much interest to your daily drinking, we’re here to show you that flavored water can be so much more than popping a few slices of cucumber in your glass (though we included that classic as a must-have, too!). We dug up a well of information with everything you need to know about infused water and flavored water, plus five unique concoctions that will make even the fanciest cocktail envious.

How drinking water impacts weight loss

Getting plenty of water can boost weight loss for several reasons. For one, drinking water has been shown to suppress appetite, especially when consumed just before a meal.5

 

An extra glass or two each day might also stimulate metabolism. A small, older study from 2003 found that drinking 500 milliliters of water increased metabolic rate by 30% in 14 healthy subjects.6

 

Plus, adding water to your system helps flush out waste, ridding the body of excess bulk. And drinking water instead of other, high-calorie beverages can reduce your overall caloric intake, thereby boosting weight loss.

How infused water can help you stay hydrated

The jury is still out on exactly how much daily fluid is ideal for good health, and the same is true for the best amount of fluid for weight loss. However, the evidence is clear that hydration helps the weight loss process, so if you’re working to shed pounds, you’ll want to be drinking throughout the day.

 

But again, if you’re anything like us, you may not be getting excited about an endless stream of plain water. When you’re feeling “meh” about no-frills water, it can be tempting to turn to sweetened beverages such as soda or high-sugar juices. Unfortunately, these drinks (though flavorful) pack high amounts of carbs, sugars and empty calories that don’t fill you up in the right ways. Reaching for these drinks can easily sabotage your healthy eating habits.

 

Here’s where infused water comes in. Keeping a regular rotation of drinks flavored with whole foods like citrus fruits, fresh herbs and berries makes your daily hydration something to look forward to. And with zero added sugars and almost no calories, infused water won’t derail your weight loss goals. Meanwhile, as good-for-you ingredients like fruits and veggies soak, they’ll release small amounts of important nutrients into your water — bonus!

Choosing the best produce to infuse

Not every piece of produce makes an ideal candidate for infusing in water. The best ingredients to infuse are typically sturdier fruits, veggies and herbs that retain their structure without dissolving in an hours-long water bath.

 

These include:

 

  • Citrus fruits like oranges, lemons, and grapefruit
  • Berries like strawberries, blueberries, raspberries, and blackberries
  • Melons like cantaloupe, honeydew, and watermelon
  • Kiwi slices
  • Pineapple, mango, or coconut chunks
  • Hardy herbs and spices like rosemary, ginger, mint or lavender
  • Thick veggies like cucumber, zucchini and celery

 

As for which flavors to combine, the sky’s the limit! Tap into your creative side to craft unique mixes like watermelon-strawberry-mint, pineapple-jalapeño, blueberry-lavender and more.

 

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How to infuse your water

If you’re new to the wonderful world of water infusion, you’ll quickly find that creating tasty flavored drinks is extremely simple. To whip up a large batch of infused water, simply add the ingredients of your choice to the bottom of a pitcher, then fill to the top with fresh, cold water. Cover the pitcher to retain flavor (and keep other aromas from your fridge from seeping in). Refrigerate anywhere from 2 hours to overnight, then carefully strain solid ingredients out.

 

For even more convenience (or for smaller, on-the-go portions of infused water), try an infuser water bottle. These handy bottles have a built-in compartment that holds fruits, veggies and herbs and can be easily removed when the infusion is complete.

Fruit water recipes

Now that you’ve got a handle on the benefits of infused water, all you need to get started are recipes! Try these five delicious combos from cucumber water to strawberry water, you’re sure to find a favorite.

Classic cucumber water 

Cucumber water is a classic for a reason. With just two ingredients, this simple infusion is as easy as can be — and makes for surprisingly flavorful sipping.

 

Ingredients:

 

½ English cucumber

32 oz. water

 

Directions:

 

Slice cucumber thinly and place in the infusing insert of an infusion water bottle. Add water and refrigerate 2 to 4 hours. Shake well and strain. Serve with ice and additional cucumber wedges, if desired.

 

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Strawberry mint water

Strawberries’ tartness pairs perfectly with soothing mint in this summery beverage. Add a squeeze of fresh lime juice if you’d like extra zing.

 

Ingredients:

 

2 Tbsp. mint leaves

6 large strawberries

32 oz. water

 

Directions:

 

Muddle mint leaves in the bottom of an infusion water bottle’s insert. Hull and slice strawberries and add them to the insert. Cover with water and refrigerate 3 to 4 hours. Shake well and strain. 

Orange basil turmeric water

Another delicious fruit-and-herb combo, this unique water adds gets an anti-inflammatory boost from fresh turmeric.

 

Ingredients:

 

1 orange

4 basil leaves

2 1-inch turmeric roots

32 oz. water

 

Directions:

 

Wash orange and slice into rounds. Peel turmeric roots and slice into chunks or rounds. Place orange, basil leaves, and turmeric roots in the infusing insert of an infusion water bottle. Cover with water and refrigerate several hours or overnight. Shake well and strain.

 

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Lemon ginger water

This tangy drink not only replenishes your fluid stores, its fresh ginger could help soothe an upset stomach, too.

 

Ingredients:

 

1 lemon

1 2-inch piece ginger root

32 oz. water

 

Directions:

 

Wash and slice lemon into rounds. Peel ginger root and slice into chunks or rounds. Place lemon slices and ginger pieces in the infusing insert of an infusion water bottle. Pour in water and refrigerate overnight. Shake well and strain.

Pineapple, coconut, and lime water

Put de lime in de coconut and infuse it all up (and add some pineapple while you’re at it). This fruity combo is like a tropical vacation in a glass.

 

Ingredients:

 

3/4 c. pineapple chunks

3/4 c. coconut chunks

1 lime, sliced into rounds

32 oz. water

 

Directions:

 

Place pineapple and coconut chunks and sliced lime in the infusing insert of an infusion water bottle. Cover with water. Refrigerate 4 hours or overnight. Shake well and strain.

Interested in learning more?

A new, essential component of Max Up, Jenny’s one-stop, most effective weight loss solution, is hydration. Staying hydrated is so important. It’s beneficial to your overall health and yes, can even help you feel less hungry and support your weight loss.

 

Ready to Max Up your results? Get started today and you could lose up to 18 pounds and 5 inches off your waist in your first 4 weeks!*

 

*First 4 weeks only. Average weight loss in a study was 15 pounds and average waist size reduction was 3 inches for those who completed the program. 

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Contributors

Sarah Garone, NDTR

By Sarah Garone, NDTR

Sarah Garone, Nutrition and Dietetics Technician, Registered, is a nutritionist, freelance writer, and food blogger. In addition to her nutrition degree, Sarah holds bachelor's and master's degrees in German language (her first career was teaching college German). When she's not writing, you can find her running 5ks, baking, reading sci-fi, singing, and playing piano. She lives with her husband and three children in Mesa, AZ.

Favorite healthy snack: blueberries and yogurt
Briana Rodriquez, RD

Reviewed by Briana Rodriquez, RD

Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs.

Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)

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