17 Delicious and Healthy Ways to Flavor Water - The Dietitian Resource

17 Delicious and Healthy Ways to Flavor Water

There are so many fun and healthy ways to flavor water. With the summer heating up, having these tips and tricks in your back pocket will make staying hydrated a breeze!

Why is Staying Hydrated so Important?

Your body is around 60% water (1).  Since over half of your body is H2O, it must be super important, right?  Water functions in the following ways:

  1. Major element of blood, which aids in delivery and waste removal
  2. Regulates body temperature to keep you cool
  3. Gives cells structure
  4. Serves as a liquid medium to help with reactions
  5. Helps balance your body’s pH at ~7.4 (2).

How Much Fluid Should You Drink Per Day?

The Institute of Medicine (IOM) found that people aged 19-50 years will meet the Adequate Intake (AI) of water if they consume:

  • 125oz (for men) and
  • 91oz (for women) per day (1). 

You get water from the foods you eat (20-25%) and the beverages you drink (75-80%) (1)(3).  To stay hydrated, the IOM estimates

  • Men need 13 cups and
  • Women need 9 cups of fluid per day (1). 
Image of glass of water

Why Choose Water Most Often?

Choosing unsweetened beverages, like water, keeps you hydrated without any added sugar or fat. The following drinks include sugar and/or fat:

  • Fruit juice
  • Lemonade, fruit punch, Kool-Aid
  • Sport/energy drinks
  • Regular soda
  • Flavored coffee drinks or sweet tea.

You may consider choosing these options less often.

Getting Started – Healthy Ways to Flavor Water  

Infusing water with various flavors will make your water more exciting and fresh. Choose various herbs, spices, fruits, and edible flowers to give your water a boost!

Image of fruit splashing in water

Step 1: Wash Your Produce

Be sure to wash your produce and rinse herbs before placing them in your water.  This will remove residue, chemicals, and pesticides.

Step 2: Choose Your Container

Fill a glass jar or container with water.

*There are infusing jars, pitchers, or bottles available for purchase, but you do not have to have them.

Step 3: Add Flavors

Add your chosen ingredients to the container. See flavor combinations below.

Step 4: Infuse Your Water

The word “infusing” can sound intimidating, but really, making infused water is simple.  After adding your ingredients to the water, place container in the fridge or let it sit at room temperature for no longer than 2 hours.

Step 5: Enjoy!

Add ice and enjoy!

Store water in fridge to prevent bacterial growth.

17 Delicious and Healthy Ways to Flavor Water

Try these 17 different combinations for delicious and healthy ways to flavor water.

Image of infused water
  1. Watermelon Mint: Watermelon (3/4-1 cup cubed) + Mint (2-4 leaves)
  2. Blueberry Lemon: Blueberries (1/2 cup smashed or sliced) + Lemon (half, thinly sliced)
  3. Cherry Lime: Cherries (½ cup cut or smashed) + Lime (half, thinly sliced)
  4. Mango Ginger: Mango (1/3 cup diced or smashed) + Ginger root (1/4-inch piece, peeled)
  5. Watermelon Basil: Watermelon (3/4-1 cup cubed) + Basil (2-4 leaves)
  6. Strawberry Mint: Strawberry (1 cup fresh or frozen) + Mint (3-4 leaves)
  7. Raspberry Peach: Raspberries (1/3 cup-fresh are best) + Peaches (1/3 cup sliced or smashed)
  8. Grapefruit Rosemary: Grapefruit (half, peeled and quartered) + Rosemary (1-2 sprigs)
  9. Pineapple Mint: Pineapple (¼-1/3 cup chunks or 2-3 rings) + Mint (3-4 leaves)
  10. Cucumber Lemon Cilantro: Cucumber (2-3 slices) + Lemon (2-3 slices) + Cilantro (2 sprigs with stem)
  11. Orange Rosemary: Orange (half, peeled and quartered) + Rosemary (1-2 sprigs)
  12. Kiwi Strawberry: Kiwi (2-3 slices peeled) + Strawberries (2 sliced)
  13. Lemon Ginger: Lemon (1 thinly sliced) + Ginger (1-2 inch piece, peeled and cut into chunks)
  14. Orange Vanilla Spice: Orange (quartered) + Vanilla extract (1/8-1/4 teaspoon) + Cardamom (1/2 teaspoon) + Cinnamon (dash)
  15. Raspberry Lime Mint: Raspberry (1 pint – smashed) + Lime (2-3 slices) + Mint (3-4 leaves)
  16. English Cucumber: Cucumber (2-4 slices of English cucumber)
  17. Strawberry Basil: Strawberry (1 cup fresh or frozen) + Basil (2-3 leaves)

Additional Tips and Final Thoughts on Healthy Ways to Flavor Water

  • Want instant flavor? Try cucumbers, citrus fruits, melons, and mint.
  • Have more time to infuse your water? Flavors like apples, cinnamon, fresh ginger root, and rosemary need to infuse in the fridge overnight.
  • To prevent water from tasting bitter, remove citrus rinds from your water within 4 hours.
  • Crush fibrous ingredients (like ginger root, rosemary, and lemongrass) with a wooden spoon.
  • Tear or smash leafy herbs like mint, basil, and cilantro to release their oils.
  • Place loose herbs and flowers (lavender, rose petals, dried hibiscus) in tea infusers or a cheese cloth.
  • Prevent bacterial growth:
    • Add ice to your infused water. 
    • Remove any solids (fruit, herbs, spices) from your infused water if you do not drink the water within 24 hours.
    • Store water in fridge for up to 3 days.   

Water is the most important essential nutrient we consume.  So, let’s stay hydrated!

For more information about The Dietitian Resource, visit our site or check out the blog.  Thanks for visiting!

References

1. Medicine, Institute of. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC : National Academies Press, 2005. 0-309-53049-0 https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx.

2. Fink, Heather H., Burgoon, Lisa A. and Mikesky, Alan E. Practical Applications in Sports Nutrition (Sixth Edition). Sudbury, MA : Jones and Bartlett Publishers, 2021. 9781284181340.

3. Gropper, Sareen S., Smith, Jack L. and Carr, Timothy P. Advanced Nutrition and Human Metabolism (Seventh Edition). Boston, MA : Cengage Learning, 2018. 978-1-305-62785-7.

One Response

  1. Thanks so much for this information , as I was just diagnosed with diabetes and have reflux and asthhma issues to boot

Leave a Reply

Your email address will not be published. Required fields are marked *

Search

Most Popular:

More About Rochelle

Rochelle Inwood MS, RDN, ACSM EP-C

Hello there! I’m Rochelle Inwood, a Registered Dietitian Nutritionist (RDN) and Exercise Physiologist (ACSM EP-C). With over 14 years of experience, I have sharpened my expertise through diverse roles, including weight management program co-coordinator, patient/employee gym supervisor, outpatient dietitian, program manager, dietetic internship preceptor, and more. I am passionate about learning, creating, teaching, and supporting personal growth and development.