The Health Benefits of Drinking Infused and How to Make it

Imagine a refreshing glass of water that’s hydrating and bursting with flavors and nutrients—this is the magic of infused water. Adding fruits, herbs, and spices to your water can transform an ordinary beverage into a powerhouse of health benefits.

Infused water makes it easier and more enjoyable to stay hydrated and helps detoxify the body, boost metabolism, improve digestive health, and provide essential vitamins and antioxidants. It’s a delightful and natural way to elevate your water game and support your overall well-being.

The first time I had infused water was when I was on a diet called The Flat Belly Diet. Each day you had to make a pitcher of Sassy Water. To make Sassy Water you need to add cucumbers, mint leaves, fresh ginger, and lemon slices to a pitcher of water. Then you would let it sit overnight.

The water was tasty and helped with bloat. Of course, back then I had no idea what infusing water was, but I did enjoy drinking it.

Infused water is an easy way to drink more water daily. And it makes a good low-calorie alternative to sugary drinks.

What is infused water?

Infused water, also known as detox water or flavored water, has been enhanced with the natural flavors and nutrients of fruits, vegetables, herbs, and spices.

The process involves soaking these ingredients in water for several hours, allowing their flavors and beneficial compounds to blend with the water.

This creates a refreshing and tasty beverage that offers hydration benefits along with the added vitamins, minerals, and antioxidants from the infused ingredients. It’s a simple and natural way to make drinking water more enjoyable and healthful.

The Benefits of Infused Water

Infused water offers a variety of health benefits, making it a popular choice for those looking to enhance their hydration and overall health. Some of the key benefits include:

1. Improved Hydration: The added flavors make drinking water more enjoyable, encouraging increased water intake and better overall hydration.
2. Detoxification: Certain ingredients like lemon, cucumber, and mint can help flush out toxins from the body, supporting the liver and kidneys in their natural detoxification processes.
3. Enhanced Digestion: Ingredients such as ginger, mint, and citrus fruits can aid digestion by stimulating digestive enzymes and reducing bloating.
4. Boosted Metabolism: Some infused waters, especially those with ingredients like green tea, lemon, and cayenne pepper, can help boost metabolism and promote weight loss.
5. Rich in Antioxidants: Fruits and herbs like berries, citrus, and mint are rich in antioxidants, which help protect the body from oxidative stress and reduce inflammation.
6. Improved Skin Health: Hydration combined with vitamins and antioxidants from infused ingredients can improve skin health, making it look more radiant and youthful.
7. Increased Energy Levels: Natural ingredients like lemon, lime, and cucumber can provide a gentle energy boost without the crash associated with sugary drinks or caffeine.
8. Enhanced Immune Function: Ingredients high in vitamin C, such as citrus fruits, can strengthen the immune system and help ward off colds and infections.
9. Reduced Caloric Intake: Infused water is a low-calorie alternative to sugary drinks and sodas, helping to reduce overall caloric intake and support weight management.
10. Alkalizing Effect: Certain fruits and vegetables can have an alkalizing effect on the body, which can help balance pH levels and promote overall health.

How to Make Infused Water

Making infused water is simple and can be customized to your taste preferences. Here’s a basic guide to get you started:

Ingredients:

• Fresh fruits (lemon, lime, orange, berries, watermelon)
• Fresh vegetables (cucumber, celery)
• Fresh herbs (mint, basil, rosemary)
• Spices (additional flavors) (ginger, cinnamon sticks)

Equipment:

• A large pitcher or mason jar
• A wooden spoon for muddling (optional)
• Fresh, cold water
• Ice cubes (optional)
• Water bottle (to take the health drink on the go)

Steps:

1. Wash and Prepare Ingredients: Thoroughly wash all fruits, vegetables, and herbs. Slice fruits and vegetables into thin pieces to help release their flavors more quickly.
2. Add Ingredients to Pitcher: Place the prepared ingredients into your pitcher or mason jar. The quantity can vary depending on how strong you want the flavor to be. A general guideline is to fill the pitcher about one-third full with fruits, vegetables, and herbs.
3. Muddle: If you want a stronger flavor, gently muddle the ingredients with a wooden spoon to release their juices and essential oils. Be careful not to over-muddle, this can make the water cloudy and release too much pulp.
4. Add Water: Fill the pitcher with cold water. If desired, add ice cubes to keep the water chilled.
5. Let It Infuse: Cover the pitcher and refrigerate for at least 1-2 hours to allow the flavors to meld. For a more intense flavor, let it infuse overnight.
6. Serve and Enjoy: Pour the infused water into a glass, adding more ice if desired. You can strain the water if you prefer a clearer drink without floating fruit pieces or herbs.
7. Refill: You can refill the pitcher with water 1-2 more times using the same fruits and herbs, though the flavor will become weaker with each refill.

Popular Infused Water Combinations:

• Cucumber, Lemon, and Mint: Refreshing and detoxifying.
• Strawberry, Basil, and Lemon: Sweet and aromatic.
• Orange, Blueberry, and Rosemary: Citrus and herbal.
• Watermelon and Mint: Hydrating and cooling.
• Apple and Cinnamon: Sweet and spicy.
• Ginger and Lemon: Energizing and digestive.

Experiment with different combinations to find your favorite infused water recipe. Enjoy the refreshing and healthful benefits of infused water all day long!

Don’t use hot water

It’s better to use cold water for infused recipes. Hot water can cause vegetables and fruits to break down much faster, causing the ingredient to become soggy. So, use cold or room temperature water.

Ingredients to Make Infused Water

The best ingredients for making infused water are those that not only add a burst of flavor but offer various health benefits. Here are some top ingredients to consider:

Favorite Fruits:

For fruit-infused water try these various fruits.

1. Lemon infused water: Adds a zesty flavor and is rich in vitamin C, aiding digestion and detoxification.
2. Lime infused water: Similar to lemon, it provides a tangy taste and boosts the immune system.
3. Orange: Offers a sweet, citrusy flavor and is packed with vitamin C and antioxidants.
4. Berries (Strawberries, Blueberries, Raspberries, Blackberries): Add natural sweetness, color, and a rich source of antioxidants.
5. Watermelon: Refreshing and hydrating with a mild, sweet flavor.
6. Pineapple: Sweet and tropical, with anti-inflammatory properties.
7. Apple: Adds a subtle sweetness and pairs well with spices like cinnamon.
8. Mango: Provides a tropical, sweet flavor and is rich in vitamins A and C.
9. Kiwi: Tangy and sweet, with high vitamin C content.
10. Grapefruit: Bitter-sweet, rich in antioxidants and vitamins.

Vegetables:

1. Cucumber: Adds a refreshing, crisp taste and is highly hydrating.
2. Celery: Mild flavor, good for hydration and detoxification.
3. Carrot: Adds subtle sweetness and is rich in beta-carotene.

Herbs:

1. Mint leaves: Refreshing and cooling, aids digestion.
2. Fresh Basil: Adds a sweet, aromatic flavor and has anti-inflammatory properties.
3. Rosemary: Strong, pine-like flavor, with antioxidants and anti-inflammatory benefits.
4. Thyme: Earthy flavor, with antimicrobial properties.
5. Parsley: Fresh, slightly peppery taste, rich in vitamins A, C, and K.

Spices:

1. Ginger: Adds a stronger flavor, aids digestion, and has anti-inflammatory properties. you can also try fresh ginger.
2. Cinnamon Sticks: Sweet, warming flavor, helps regulate blood sugar.
3. Turmeric: Earthy, slightly bitter taste, known for its anti-inflammatory and antioxidant properties.

Favorite Recipes for Infused Water:

• Cucumber, Lemon, and Mint: Classic and refreshing.
• Strawberry and Basil: Sweet and aromatic.
• Orange, Blueberry, and Rosemary: Citrus with a hint of herbal notes.
• Watermelon and Mint: Hydrating and cooling.
• Apple and Cinnamon: Sweet and spicy.
• Pineapple and Ginger: Tropical with a kick.

Experiment with these ingredients and combinations to find the flavors you enjoy the most while reaping the health benefits of infused water.

The Last Thing You Need to Know about Infusing Water

The recommended amount of water you should get daily is half your body weight in ounces. However, getting all the glasses of water you need in a day can be hard. Infused water can help ensure you are getting enough water.

Many people don’t enjoy drinking plain water so drinking a glass of infused water is an easy way to drink more water on a daily basis.

An easy way to get the recommended water intake is to infuse your water with natural ingredients such as fresh fruits especially citrus fruits.

An easy way to add extra flavor to your water is by adding various fruits, lemon juice, or cucumber slices. Make drinking infused water part of your daily routine. It’s an easy way to increase your water consumption.

Also, make sure to use fresh ingredients. Don’t use bruised fruit or herbs that aren’t fresh. 

Thin slices of fruits and vegetables will give you more flavor. Also, when you cut the ingredients into smaller pieces, they infuse quickly. 

I hope you found this guide helpful in creating your own infused waters. Which ingredients do you plan on infusing your water with? Let me know in the comments 🙂