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Daily Dish the Sonoma Market blog

cucumber slices, blueberries and raspberries floating in water

Secret Weight-Loss Beverage: Infused Waters!

Health Notes by Dr. Liz

Whether you are shedding some unwanted weight or optimizing your health this winter, hydration is key. These simple DIY drinks combine the goodness of fresh herbs like mint or basil with fresh fruit and even vegetables in water.

Whether you are shedding some unwanted weight or optimizing your health this winter, hydration is key. Dry cold air and heated indoor temps along with daily exercise efforts can drive up fluid needs. Pay attention to feelings of fatigue or headaches in the afternoon, which may be a sign of dehydration.

Grabbing sports drinks, sweetened teas, specialty coffee drinks and fruit drinks for hydration can add unwanted sugar and calories as well as shortchange you on good nutrition. Infused waters to the rescue! These simple DIY drinks combine the goodness of fresh herbs like mint or basil with fresh fruit and even vegetables in water.

WHY INFUSED WATERS? FOR...

  • A hint of sweetness and flavor that can help curb your appetite.
  • An almost zero-calorie and sugar-free drink (the touch of fruit only adds about 10–20 calories per serving).
  • A good source of the mineral potassium from herb leaves, veggies and fruit, which is known to promote healthy blood pressure.
  • A bit of vitamin C from fruit like citrus and berries, along with fiber from veggie slices.
  • An easy and practical way to meet your fluid requirements (9–16+ cups daily). 

DIY INFUSED WATERS

For an endless combination of flavors, simply combine filtered or tap water with your favorite assortment of herbs, fruit and veggie slices in a clean glass or non-reactive pitcher. A few tasty trios include...

  • Lime Slices, Basil Leaves and Strawberry Halves
  • Fresh Ginger, Mint Leaves and Lemon Slices
  • Blueberries, Cucumber Slices and Raspberries

Serve cold and store any extra in the refrigerator. Or mix herbs, fruit and veggie slices with hot water for some much-needed warmth. When toting infused waters in a reusable bottle, be sure to clean out residual produce to ensure fresh-tasting infused water.

Article originally published in July of 2018 and updated in December of 2024.