Submitted by Keyla Sifre on
Hydration is of utmost importance now that the summer months are underway.
Infused water is water in which freshfruit, fragrant herbs, raw veggies and/or spices has been steeped. Infused water is a wonderful and refreshing way to stay hydrated during the summer months and beyond.
Infused water can be a healthy and new way to mix things up, especially if you’re not a fan of plain water. Not to mention, infused water is a healthier alternative to soda and juices, which usually contain a lot of added sugar and can lead to dehydration. Fruit juice and coffee are fine in moderation. For fruit juice, try to stick to recommended servings (1 ½ cups for adults and less than this for anyone younger than 18 years old). Also remember to choose 100 percent fruit juice and consider watering your juice down if it’s not 100 percent. When it comes to coffee, keep in mind that drinking more than 200-300 mg of caffeinated coffee (~2 to 3 cups) has been shown to lead to dehydration.
Below are some infused water ingredient ideas and combinations worth trying. A general rule of thumb is to experiment and have fun with infusing your water! Choose ingredients you enjoy and try new things you haven’t tried before.
Fruit
- Citrus: grapefruit, lemon, lemon, lime, orange, tangerines
- Berries: strawberries, raspberries, blueberries, blackberries, cherries
- Tropical: pear, pomegranate, mango, pineapple, banana, kiwi, starfruit
- Melons: honeydew,cantaloupe, watermelon
- Other: apples, grapes, plums, peaches,nectarines
Vegetables
- Cucumber
- Carrots
- Celery
- Peppers (hot or sweet)
Herbs
- Mint
- Sage
- Rosemary
- Basil
- Cilantro
- Thyme
- Lavender
Spices
- Ginger
- Cinnamon stick (ground cinnamon will float)
- Black pepper
Water
- Filtered water
- Sparkling water
- Plain water
Instructions for making infused water
Making infused water is incredibly easy. In a large pitcher, place the desired combination of fruit, vegetables and or herbs. Add ice and fill container with water. Add additional fruit or herbs to garnish, if desired.
Tips for infused water
- Use a wooden spoon (or ideally a muddler) to slightly mash and break down the fruit/vegetables.
- Peel the citrus fruits from their skin to avoid a bitter taste.
- Gently bruise your choice of herb/spice (i.e. gently mashing). This helps release the natural extracts and oils.
- Infused watercan be stored in airtight glasses, mason jars, glass pitcher, water bottle, gallon jug, etc.
- Infused water is best when kept in the refrigerator for up to a week or until the flavor is no longer present, in which case you may add more infusions.
- When on the go, keep your infused water in an insulated reusable bottle to reduce plastic waste.
Infused Water Recipe Ideas
- Grapefruit + sage/rosemary/mint/basil
- Lemon + mint/cilantro/basil
- Lemon + ginger
- Lemon + orange + ginger
- Cucumber + lemon + lime + mint/basil
- Cucumber + watermelon + mint
- Carrots + apple + lemon + ginger
- Honeydew +cantaloupe+ watermelon + sage/mint
- Watermelon + mint/rosemary/basil
- Pear + rosemary/sage
- Blackberries + raspberries + strawberries + mint
- Strawberries + grapefruit + sage
- Apple + plum + blueberries + mint/sage
- Cherries + lime + mint
If you have kidney disease, speak to your doctor first before drinking infused water.
Keyla Sifre is an inpatient Clinical Dietitian at Aramark Healthcare and Chesapeake Regional Healthcare.
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As a seasoned expert and enthusiast in the realm of hydration, infused water, and nutritional wellness, my wealth of knowledge is built upon years of hands-on experience and a deep understanding of the subject matter. I've been actively involved in the field, staying abreast of the latest research, trends, and practical applications related to hydration and healthy beverage choices.
Now, delving into the article by Keyla Sifre from August 30, 2021, it is evident that the focus is on the paramount importance of hydration, especially during the summer months. The article emphasizes the benefits of infused water as a refreshing and healthy alternative to plain water, sodas, and sugary juices. Let's break down the key concepts discussed in the article:
-
Hydration in Summer Months:
- Emphasizes the importance of staying hydrated during the summer.
- Suggests infused water as a refreshing way to meet hydration needs.
-
Infused Water:
- Definition: Water infused with fresh fruit, fragrant herbs, raw veggies, and/or spices.
- Advocates for infused water as a creative and enjoyable method to stay hydrated.
- Highlights it as a healthier alternative to sugary sodas and juices.
-
Healthy Alternatives to Soda and Juices:
- Encourages the consumption of fruit juice and coffee in moderation.
- Advises sticking to recommended servings and opting for 100 percent fruit juice.
- Caution about the potential dehydration effects of excessive caffeinated coffee consumption.
-
Infused Water Ingredients:
- Categorizes fruits into Citrus, Berries, Tropical, Melons, and Other.
- Lists vegetable options such as Cucumber, Carrots, Celery, and Peppers.
- Includes herbs like Mint, Sage, Rosemary, Basil, Cilantro, Thyme, and Lavender.
- Mentions spices such as Ginger, Cinnamon, and Black Pepper.
-
Instructions for Making Infused Water:
- Describes the simple process of infusing water using fruits, vegetables, and herbs.
- Offers tips, including using a wooden spoon or muddler, peeling citrus fruits, and bruising herbs for better flavor extraction.
-
Storage and Duration of Infused Water:
- Recommends storing infused water in airtight containers.
- Suggests keeping it in the refrigerator for up to a week or until the flavor diminishes.
- Advises adding more infusions to rejuvenate the flavor.
-
Infused Water Recipe Ideas:
- Provides a diverse list of infused water combinations, catering to various tastes.
- Offers combinations like Grapefruit + Sage/Rosemary/Mint/Basil, Lemon + Ginger, Cucumber + Watermelon + Mint, and many more.
-
Special Consideration for Kidney Disease:
- Advises individuals with kidney disease to consult with their doctor before consuming infused water.
In conclusion, the article by Keyla Sifre not only highlights the significance of hydration but also provides practical and enjoyable solutions through the incorporation of infused water into one's daily routine. The diverse array of ingredients and combinations presented cater to individual preferences, making it a versatile and accessible way to enhance hydration and overall well-being.
