How to Make 5 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 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 fluid a day.
Keep in mind this is your baseline. If you are exercising or outside sweating,
you may need additional fluids to keep you hydrated. 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. These recipes can be poured over ice or
enjoyed at room temperature, whatever your preference is. 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 leaves
- 1 tablespoon fresh lime juice or 2 lime slices
- 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, Lemon and Mint Infused Water
- 16 ounces of water
- 1/8 cup cucumber, partially peeled, sliced
- 1/4 lemon, thinly sliced or 3 lemon slices
- 1/8 cup fresh mint leaves
- 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
Instructions
- 1. In a large cup, place your favorite combination of fruit and herbs. Add ice if desired, and fill the cup with water.
- 2. Add additional fruit or herbs to garnish, if desired.
- 3. 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 Berry is a Lifestyle Nutrition Dietitian. She is accepting clients in-person in Covington, Louisiana or virtually throughout Louisiana and Mississippi. To schedule an appointment with her, call 504-736-4610 or email nutrition@ochsner.org.
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