6 Refreshing Infused Water Recipes
As summer heats up, we need ways to cool down. Infusing your water with herbs and fruit is the perfect way to not only add flavor but also electrolytes, vitamins and minerals, without all the added sugar.
To ensure you are drinking enough fluid throughout the day, follow this simple formula: Your weight in pounds divided by 2. This will give you a baseline of how many ounces of fluid you should drink a day. For example, if you weigh 200 pounds, you should try to drink 100 ounces of water a day.
Keep in mind this is your baseline. If you are exercising or outside sweating, you may need more than your baseline of fluids. Always check your urine. Aim for a pale-yellow color for good hydration.
Recipes for infused water are limitless. Below are a few of my favorite go-to infused waters to get you started. Always check your refrigerator and garden for combinations of fruit, herbs and spices to give your water a little flavor kick with added nutritional benefit!
Ingredients
- Watermelon, Basil and Lime Infused Water
- 16 ounces of water
- 3-4 cubes of seedless watermelon
- 1/8 cup fresh basil, shredded
- 1 tablespoon fresh lime juice
- Strawberry, Ginger and Basil Infused Water
- 16 ounces of water
- 4 small to medium strawberries, sliced
- 1/8 cup fresh basil
- 1 1-inch piece of ginger, peeled and thinly sliced
- Strawberry, Blueberry, Lemon and Mint Infused Water
- 16 ounces of water
- 4 small to medium strawberries, sliced
- 1 tablespoon fresh lemon juice
- 6 blueberries, muddled
- 1/8 cup fresh mint
- Cucumber, Strawberry, Lemon and Mint Infused Water
- 16 ounces of water
- 1/8 cup cucumber, partially peeled and thinly sliced
- 3 small to medium strawberries, sliced
- 1/4 lemon, thinly sliced
- 1/8 cup fresh mint
- Cucumber, Watermelon and Basil Infused Water
- 16 ounces of water
- 1/8 cup cucumber, partially peeled and thinly sliced
- 3 cubes of seedless watermelon
- 1/8 cup fresh basil
- Cucumber, Mint and Lemon Infused Water
- 16 ounces of water
- 1/2 cucumber, thinly sliced
- 3-4 lemon slices
- 1 tablespoon fresh lemon juice
- 1/8 cup fresh mint, shredded
Instructions
- In a large cup, place your favorite combination of fruit and herbs. Add ice if desired, and fill the cup with water.
- Add additional fruit or herbs to garnish, if desired.
- Sip, savor and enjoy! Consume right away or let your infused water sit in the refrigerator for up to 8-12 hours.
Extra tip: To get the most flavor from fresh herbs, place the herbs between your hands and rub your hand together, warming the herbs up. You can also clap your hands, popping the herbs in your hand. You will see the fresh herbs become more vibrant in color, making those phytochemicals more readily available for our bodies to digest, as well as bring out the flavor and smell.
Lauren is an Ochsner Fitness Center Lifestyle and Wellness Dietitian. She is currently accepting clients to help them reach their full potential and health goals. To schedule an appointment with her, you can call 504-703-9088 or email lauren.hulin@ochsner.org.
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