Healthy Hydration: Fruit-Infused Water

Fruit, herb and vegetable infused waters have been around for awhile. Unfortunately, many vitamin and infused waters and sports drinks that we purchase at the grocery store to rehydrate are also filled with preservatives, dyes, and even sugar (gasp). Just because water is part of the title, it doesn’t mean it is the best choice and you have to do your due diligence in reading the ingredient list to see what you are really consuming.

Many of my clients often complain about how boring it is to, “just drink water” but it doesn’t have to be “so plain” if you use a little creativity and kick up the flavor with fresh or frozen fruits, vegetables, and fresh herbs.

Here are a few of my favorite natural “infusers” for your next glass of water or unsweetened ice tea.

FRUITS:

Apple, slices
Blueberries
Cantaloupe
Grapefruit
Grapes
Honeydew
Lemons
Limes
Mango
Pineapple
Starfruit
Strawberries
Watermelon

VEGETABLES:

Cucumbers
Green, Yellow and Red Peppers

HERBS/SPICES:

Basil
Cilantro
Ginger
Mint
Rosemary
Sage

MY FAVORITE FRUIT-INFUSED WATER COMBINATIONS:

Pineapple, Mango & Lime
Watermelon & Mint
Cantaloupe and Grapes
Strawberry, Starfruit & Mint

If you are running short on time, try my favorite packaged fruit-infused water, Hint. A calorie-free, preservative-free, sweetener-free beverage option.

HYDRATION TIPS:

1. If you are healthy, let thirst be your guide for hydration. We get fluids not only from beverages but also from foods, especially fruits and vegetables with high water content like tomatoes, lettuce, cucumbers and watermelon. Monitor the color of your urine to assess your hydration status, it ideally should be a clear to pale yellow color.

2. BUT..if you are exercising, don’t wait for thirst to keep up with hydration. Focus on hydrating well the day before strenuous exercise, especially when exercising in warm weather conditions. Drink at least 1-3 cups of fluid before exercise and hydrate in intervals during your exercise session. Individualized hydration plans may be needed for athletes training for specific duration events.

Stay happy, healthy and hydrated this summer.