During these warm summer months, your body’s need for fluid can easily go up twofold with the climbing temps. Too often we reach for more than plain water to hydrate.  Grabbing sports drinks, sweetened teas, fruit drinks and sodas for refreshment 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 chilled water.

WHY INFUSED WATERS? FOR...

• 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.
• A hint of sweetness and flavor that can help curb your appetite.
• 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…

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

Add ice and chill. Serve cold and store any extra in the refrigerator. (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 August of 2022.