- Hydration is critical for optimal health—but it can be hard to stay on top of your water intake.
- If you find plain water boring, dietitians say the No.1 ingredient to spruce up your water is fresh fruit.
- Fresh fruit adds flavor and sweetness without added sugar or calories.
There’s no doubt that hydration is important for our overall health. Staying adequately hydrated helps our muscles and brain function optimally, aids digestion, and even supports healthy skin. The only problem is that it can be hard to stay on top of your water intake when–let’s be honest–plain H2O can be boring. There’s a simple way to banish beverage boredom with something you probably already have in your fridge–fresh fruit! OK, we know that adding fruit to your water is nothing new, but it’s our tried-and-true strategy for upgrading your water so you’ll actually drink it. Read on to find out why dietitians say that it’s worth a try.
Why Fruit Is the #1 Ingredient
There’s No Added Sugars
It’s no secret that regularly sipping on sugar-sweetened beverages like soda, fruit drinks, and sweetened tea is linked with negative health outcomes. But for many, it can be a hard habit to change. According to the Centers for Disease Control and Prevention, almost 50% of American adults drink at least one sugar-sweetened beverage every day. When you’re used to sipping on a sweetened drink with lots of flavor, plain water is underwhelming. That’s why adding fruit can help.
“Fruit infuses your water with natural sweetness and vibrant flavors, making it way more enjoyable to sip on without any added sugars or artificial ingredients,” says Lauren Manaker MS, RDN, LDN. What’s more, changing the fruit you add to your water often adds variety to, so you’ll be more inclined to actually drink your water.
Adds Flavor without Calories
Too many liquid calories can contribute to weight gain because you’re less likely to adjust your calorie intake the rest of the day to compensate. This is particularly true when it comes to sugar sweetened beverages, which have a strong connection to overweight and obesity. That’s why adding fruit to your water can be such a win-win. According to Daria Zajac, RD, LDN, “it can help curb cravings by giving you a flavorful option that satisfies your senses—without extra calories or solid food.” In other words, you can help satisfy that craving for flavor while you sip without the extra calories in a sugar sweetened beverage or fruit juice.
You May Score Extra Nutrients
Adding fruit to water to infuse it with flavor is most often done at home, so there is little standard nutrition information available. That doesn’t mean that some of the nutrients in the fruit aren’t getting into your infused water. “Depending on the fruit, you’re also getting a subtle dose of vitamins, antioxidants, or even a little extra hydration from the fruit itself. Think of it as a mini health upgrade in every sip!” says Manaker.
Recipe Inspiration
Ready to give fruit infused water a try but need some inspiration? Try these recipe ideas.
- Lemon Strawberry: this one is inspired by strawberry lemonade but without the added sugar. Thinly slice a handful of strawberries as well as a half a lemon and add to your bottle of cold water. Fresh basil also makes a lovely addition to this option.
- Citrus: add cold water to your glass or water bottle then add thin slices of lemon, lime, orange, or even grapefruit.
- Cucumber Watermelon: this combo is a refreshing option for the hot summer months. Add your cold water to a glass or water bottle then top with cubed watermelon and thinly sliced cucumber. If you have it on hand, add a bit of fresh mint as well.
- Kiwi Lime: top your glass with cold water and ice then add peeled and sliced kiwi and sliced lime for a tropical-inspired infused water.
- Lemon, Cucumber, and Mint: another refreshing combination that is perfect for summer. Follow this recipe to make a pitcher of infused water that can be stored in the fridge so it’s ready to refill your glass throughout the day.
Hydration Tips
Now that you know how to upgrade your water with fruit, here are some additional strategies that can support you in reaching your hydration goals:
- Start Your Day with Water: Get a head start on your hydration by making it a habit to sip on a glass of water after waking. “Start your day with a glass of water—about 12 ounces when you wake up. That’s nearly 20% of the classic 64-ounce daily goal,” says Anna Smith, MS, RDN, LDN.
- Pair Water with Meals: In addition to starting your day with a big glass of water, some find it helpful to pair water with meals. “Pairing water with meals helps make hydration a natural habit, not an afterthought,” says Zajac. This one habit can help you add at least three glasses of water to your total fluid tally for the day.
- Make it Fun: A little external motivation can go a long way. “Use a pretty water bottle or add fun extras like fruit, herbs (hello, mint!), or even a splash of coconut water to keep things interesting,” says Manaker.
- Prep Your Bottle: Streamline your morning routine by filling a water bottle the night before and keeping it in the fridge, suggests Manaker. “That way, you have a grab-and-go option that is good for you and good for the planet,” she says.
- Hydrate on Vacation Too: Nothing throws off your normal routine like travel and that can be true for your hydration as well. “I notice many of my clients do great in their daily routines, but when they travel, all bets are off with their water consumption,” says Smith. “Be consistent when you travel, especially if you’re flying or going somewhere hot.” So be sure to leave room in your bag to pack a favorite reusable water bottle!
Meal Plan to Try
7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian
Our Expert Take
Good news! You can achieve your hydration goals while also banishing boredom with one simple addition–fresh fruit. This strategy (otherwise known as fruit-infused water) is an easy, dietitian-approved way to give your water an upgrade. A little bit of fresh fruit adds lots of flavor, natural sweetness, and even a subtle dose of nutrients to your water. Time to pour yourself a glass!
