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Hydration Nation: Recipes to make your water a little sassier

By Alison Gallun

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Jul 12, 2014 8:30:00 AM

How many of us actually drink as much water as we’re supposed to? I know I struggle with it. Everyone is different, but a good rule of thumb is to take your weight (in pounds) and divide it by two, which gives you the number of ounces you should be drinking daily. On top of that, you should be drinking 6-8 ounces more for every 30 minutes you spend sweating. That’s a lot of water. But reaching for a glass of water instead of a soda or coffee can have huge benefits on your health.


Health Benefits of Hydration:

We’ve all heard time and time again that our bodies are almost 66% water, but the effects of dehydration aren’t as highlighted. Studies have discovered that drinking two cups of water could boost your metabolism by 30%. When you aren’t drinking enough water, you and your body pay for it. Dehydration inhibits your body’s ability to metabolize fats and causes you to mistake your thirst for hunger, leading to increased caloric intake. Furthermore, it puts stress on your kidneys and liver, causing you to retain water and other nutrients.

How to Spritz-Up Water

I keep a CamelBak or Nalgene full of water on me at all times, but even I can’t manage to meet my water requirements some days. Sometimes I just need a little splash of flavor. I know there are plenty of products out there to sweeten up your beverages, but why use these artificial flavorings when infusing your own water with fruits is easy, healthier, and way more delicious.

Surfing Pinterest a few months ago, I kept seeing mason jars filled with colorful fruits and veggies sitting on picturesque sunlit tables (you know, the classic Pinterest pin look), and wondered what all the fuss was about, so I gave a couple of the infusions a try. Having the naturally flavored options really did help me boost my water intake, and making them was as easy as cutting up the produce, adding water and refrigerating. There’s tons of combinations out there, but get creative and try your own creation!


Allowing the infusions to sit in a refrigerator at least overnight helps the flavor penetrate. When you find your 

favorite, go ahead and make a pitcher-full and watch yourself start drinking more and more water!

BONUS: These infused waters are also great with a splash of soda water and vodka, and served over ice for a refreshing summer cocktail. If you like sweeter drinks, add a little stevia or agave.

Water Infusions:

Lime wedges + Mint 

Blueberry + Lavender 

Raspberry + Rose Petal + Vanilla 

Basil + Raspberries + Lemon

Oranges + Lemons + Limes

Peach + Raspberries

Watermelon + Mint 

Blueberry + Orange

Rosemary + Grapefruit


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Topics: Food and Drink

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