Are you tired and bored of plain water? Want a refreshing twist without added sugars or artificial flavors? Enter fruit-infused water—a delicious, nutrient-packed way to stay hydrated! Infusing water is a process of leaving nutritious and detoxifying ingredients in the water for hours or even overnight to let their nutrients and flavour transfer to the water. Infusing water with fresh fruits like lemon, orange, berries, apple, kiwi, etc., herbs like tulsi or mint, and even spices like cinnamon enhances its taste while providing a natural dose of vitamins and antioxidants. It’s a simple yet powerful way to make drinking water more enjoyable and beneficial for your health.
Dehydration can cause issues like headaches, fatigue, digestive problems, skin health, mood swings, and joint pain. Nearly 75% of the Indian population is dehydrated to some extent, and you, dear reader, can very well be one of them. So, it’s important to be aware of your hydration levels and consciously track how much water you drink per day.
For women, the ideal water intake is around 2.7 litres per day, whereas for men, it is 3.7 litres per day.
By simply adding fruit to your water, you have yourself a delicious, hydrating, healthy drink that you can sip on all day long! As you leave the fruit to infuse into the water, it diffuses its nutrients and flavours into the water. And the best part? These sweetness and flavours are all natural and absolutely healthy and can actually increase your water intake.
So, keep reading this blog to discover an efficient and delicious way to up your water intake each day and reap the benefits of not just hydration, but also the added benefits of fruits.
Table of Contents
- 7 Benefits Of Drinking Infused Water
- How to Prepare Fruit-Infused Water?
- What Is The Healthiest Fruit To Put In Water?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
7 Benefits Of Drinking Infused Water
Drinking fruit infused water has several health benefits. Some of them are:
1. Increases Water Consumption & Prevents Dehydration
Drinking 2-4 litres of regular water can be boring. But when you infuse your water with fruits, you change and improve its taste, which may make you more likely to drink more of it, increasing your water intake and preventing dehydration.
2. Reduces Cravings For Unhealthy Snacks & Drinks
Fruit-infused water can help you manage sugar cravings by reducing the desire for sweet drinks that are loaded with added sugars and empty calories — an unhealthy combo for your body. This happens because when you’re dehydrated, you’re more likely to mistake your thirst pangs for hunger and reach out for something filling.
3. Improves Skin Health
Your skin is an automatic reflection of your internal health. By drinking fruit-infused water, you can improve your natural beauty as the antioxidants found in fruits such as berries, fight against oxidative stress, while hydration keeps your skin plump and shining.
Also Read: 10 Benefits Of Eating Fruits On An Empty Stomach With 8 Choices!
4. Improved Digestion
Some fruits, such as lemon and grapefruit, support gut health and digestion and alleviate digestive problems such as bloating and constipation. They can also relieve acidity and flatulence.
5. Aids Weight Loss
One of the things you may have heard a million times for weight loss is to drink a lot of water. Easy to say, difficult to do, people on a weight loss journey find that, due to the lack of taste in the water, they often long for sweet drinks like soda. These drinks are not good because they are full of calories, and it’s easy to succumb to this temptation.
To prevent this, replacing sweet drinks with infused water can reduce the number of calories and added sugars. It will help you stay on track while also quenching cravings for sweet drinks.
6. Improves Immune Function
Maintaining a strong immune system is essential for overall health as it fights infection and disease. Staying hydrated helps the body’s immune system work effectively, reducing the risk of illness. Additionally, if you add fruits that are rich in vitamin C, you can further promote better immune function.
7. Better Nutrient Consumption
Another advantage of drinking fruit water is obtaining basic nutrients like vitamins, minerals, antioxidants, flavonoids, etc. For example, when you drink lemon water, you get a lot of antioxidants and flavonoids that can reduce inflammation in the body.
Similarly, one of the advantages of orange-infused water is that it provides a strong antioxidant (vitamin C) that supports immune function.
How to Prepare Fruit-Infused Water?
Making fruit-infused water is simple, refreshing, and requires just a few basic ingredients. Follow these easy steps to create your own flavorful and hydrating drink:
1. Choose Your Fruits and Herbs
Pick fresh, ripe fruits like citrus (lemon, orange), berries, watermelon, pineapple, or cucumber. You can also add herbs like mint, basil, or rosemary for extra flavor.
2. Wash and Slice the Ingredients
Thoroughly wash the fruits and herbs to remove any dirt or chemicals. Slice them into thin pieces to release more flavor into the water.
3. Add Fruits And Water to a Pitcher or Bottle
Place the sliced fruits and herbs in a large pitcher, glass jar, or reusable water bottle. Pour filtered or cold water over the fruits and herbs. For a fizzy twist, you can use sparkling water.
4. Let It Infuse
Allow the water to sit in the refrigerator for at least 2–4 hours. For stronger flavors, let it infuse overnight.
5. Enjoy and Refill
Pour yourself a glass and enjoy! You can refill the pitcher with more water 1–2 times before replacing the fruits.
What Is The Healthiest Fruit To Put In Water?
Drinking fruit-infused water is a simple way to make your water delicious and to increase your water intake. However, it’s important to note that nothing should ever replace ordinary water. So, while fruit-infused water makes a great addition to your diet, you must also consume water in its basic form to stay hydrated.
Here is a list of some of the most common fruits and the nutrients that you can get when you infuse your water with them:
| 1. Lemons |
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| 2. Raspberry |
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| 3. Strawberry |
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| 4. Kiwis |
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| 5. Pineapple |
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| 6. Apple |
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| 7. Blackberry |
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| 8. Cantaloupe |
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| 9. Cranberry |
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| 10. Cucumber |
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| 11. Watermelon |
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| 12. Grapefruit & Mint |
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| 13. Apple & Cucumber |
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| 14. Apple & Cinnamon |
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| 15. Orange & Blueberry |
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Also Read: 5 Detox Water For Weight Loss: Benefits And All About 7-Day Detox Diet!
Dietitian’s Recommendation
Starting every day with a glass of water filled with fruit ensures that you start your day strong and healthy. To get the maximum benefits, I suggest letting your water infuse with fruit overnight and drink a glass or two first thing in the morning. You can also have 1-2 glasses before every meal or when you feel like drinking something flavoured and hydrating.
Dt. Lavina Chauhan
The Final Say
Fruit-infused water is a versatile and tasty way to increase your water intake and keep your body nicely hydrated! Not only does it taste good, but fruit water also offers several health benefits, including improved digestion, better immune health and healthier skin. Feel free to experiment with different combinations, remain hydrated and enjoy the benefits of these fruit-infused waters!
FAQs
1. Can I drink infused water every day?
Yes, you can drink infused water every day as it is generally safe and can enhance hydration by making water more flavorful. However, be mindful of potential risks like tooth enamel erosion from acidic fruits and ensure proper preparation to avoid contamination.
2. Is putting fruit in your water healthy?
Putting fruit in your water, known as infused water, is generally healthy as it enhances hydration, adds flavor without calories, and provides essential vitamins and antioxidants from the fruits used. This practice can also support digestion, immune function, and weight management by replacing sugary drinks and promoting overall well-being.
3. How long should you let fruit infuse in water?
You should have the fruit filled in water for at least 1-2 hours or overnight to get the best taste. The longer the mixture of infusion, the stronger the flavour.
4. What are the benefits of fruit-infused water for weight loss?
Fruit-infused water can aid weight loss by increasing hydration, boosting metabolism, curbing cravings, and promoting a feeling of fullness.
References
- https://www.healthymummy.com/fruit-infused-water-options/
- https://share.upmc.com/2014/07/health-benefits-infused-water/
- https://www.tn.gov/wfhtn/resources/recipes/drinks/fruit-infused-water.html
- https://www.premierh2o.com/blogs/news/the-health-benefits-of-drinking-fruit-infused-water?srsltid=AfmBOoqupeIKz2qvHeYBrJLs1-ox22HC-YpJOQx_xfPhL0CiagKBX_Vv
- https://ripe.london/blog/the-best-fruit-to-put-in-water/?srsltid=AfmBOoqX2nTThdvBege4SoyjvK9f8pT8Y8OEhaTV3BbBoeuYv6rQlPzn
- https://agedefyingdietitian.com/the-refreshing-benefits-of-infused-water-with-fruit/
- https://www.pvamu.edu/cafnr/2016/05/24/health-benefits-of-infused-water/
- https://www.webmd.com/diet/health-benefits-infused-water
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