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These 5 Fruit-Infused Water Recipes are a delicious and easy way to stay hydrated! An excellent alternative to sugary beverages, but for people who like adding a little flavour to their water. Choose from pineapple, peach, apple, orange, mint, and more!
Adequate hydration is crucial for so many functions in our bodies (we’ll get into that in a minute), yet it’s something I’ve seen many people struggle with.
Whether it’s my dad or nutrition clients who are struggling to drink more water, my role as a dietitian is to help you find fun, easy, and delicious ways to meet your nutrient and fluid needs.
Enter: these 5 Fruit-Infused Water Recipes! They taste absolutely delicious and refreshing, and they’re the perfect way to add a punch of flavour to fresh water.
Unlike many commercially-available flavoured waters, these are made without any added sugars, artificial sweeteners, or anything of the like. Just water, fresh fruit, and herbs!
What Is Fruit-Infused Water?
You know those fun, fruity waters you see in the spa? They’re super easy to make at home!
Infused water is essentially just fresh water with added fruit, vegetables, and/or herbs. Overtime, the flavours from these ingredients steep into the (previously) plain water, adding a ton of flavour.
Fruit-infused waters are great for anyone who struggles to meet their hydration needs because they don’t love the taste of plain water. They’re also great for when you just feel like switching it up sometimes!
Rather than turning to sugary fruit juices, sodas, or artificially-sweetened beverages, these homemade drinks are a much healthier choice.
What Should You Infuse Water With?
Now you’re maybe thinking – that sounds great, but what on earth do I infuse water with? Essentially ANY fruit or herb should work – it’s fun to play around if you’re feeling adventurous!
That said, an easy place to start is with fresh berries, citrus fruits, and refreshing herbs, like mint.
Or, try one of the 5 fruit-infused water combinations I’m sharing here with you today:
- Pineapple + Rosemary(my FAVE)
- Raspberry + Orange + Mint
- Peach + Lavender
- Cucumber + Lemon + Mint
- Apple + Ginger
How Long Do You Infuse Water?
It depends on what ingredients you’re using!
Some ingredients, like citrus fruit or fresh herbs, infuse their flavours pretty quickly (a couple hours should be enough).
Others, like stone fruit and apples, will take a little longer. I personally would recommend infusing the water overnight. That way, you’ll have a cold, refreshing, and flavourful beverage ready to go in the morning!
Another tip: try muddling the fruit with a wooden spoon to release the flavours. In the 5 fruit-infused water recipes I’m sharing here, I found this trick particularly helpful for the apple/ginger and peach/lavender water recipes.
How Long Does Fruit-Infused Water Keep?
While it’s best to enjoy the water fresh, you can keep fruit-infused waters for about 3 days in the fridge.
TIP: If keeping for longer than a day, I would recommend removing the ingredients from the water to avoid OVER-infusing the flavours.
Why Is Hydration Important?
Now that we’ve discussed a way of making hydration easier, let’s talk about WHY.
Water is the largest single component of the human body, accounting for 60-70% of total body weight in adults.
Water plays an essential role in many critical functions in our body, including:
- Regulating body temperature
- Maintaining blood volume and blood pressure
- Transporting key nutrients throughout the body
- Making solutes available for cellular reactions
- Allowing for proper digestion of food and absorption of nutrients into the bloodstream
- Supporting proper excretion of waste from the body
A loss of 10% of our body water can damage essential body systems, and a loss of 20% can even lead to death.
Even a mild loss of fluids (1-2%) can disrupt our cognitive function and alertness, lead to an accelerated heart rate, and decrease our exercise performance.
As you can see, adequate hydration is SO important for keeping our bodies functioning optimally!
How Much Water Should You Drink A Day?
Fluid needs will differ for everyone, and can even change from day-to-day. Our needs are affected by our body size, activity level, humidity, temperature, and even altitude.
In general, the average adult male will need about 3.7 litres per day, and the average adult female will need about 2.7 litres.
The BEST way to know if you’re getting enough water? Checking the colour of your urine. If it’s a very pale yellow or clear, then you’re drinking enough. If it’s dark and you’re not going very frequently, it’s time to drink up!
More Refreshing, Hydrating Recipes
- Strawberry Quinoa Salad With Feta
Did you give this Fruit-Infused Water Recipes a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me onInstagramorPinterest– seeing your creations always makes my day. You can alsosubscribe to my email listto never miss a new recipe or nutrition education post!
Get the Recipe:5 Fruit Infused Water Recipes
These 5 simple and delicious fruit-infused water recipes will make it easy to stay hydrated!
Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Servings: 5 cups water
Ingredients
For each:
- 4-5 cups fresh, filtered water
- 1 cup ice
Pineapple + Rosemary Water:
- 1 cup pineapple, chopped
- ~1/2 cup fresh rosemary (or 1 long sprig)
Raspberry + Orange + Mint Water:
- 1/2 cup raspberries, fresh
- 1/2 an orange, sliced into rounds
- 1 handful fresh mint, ripped
Peach + Lavender Water:
- 1/2 a peach, sliced
- 1 tsp lavender, dried
Cucumber + Lemon + Mint Water:
- 1/3 of an English cucumber, sliced
- 1/2 a lemon, sliced into rounds
- 1 handful fresh mint, ripped
Apple + Ginger Water:
- 1/2 an apple, sliced
- 1-inch piece fresh ginger, sliced
Instructions
Wash fruit, vegetables, and herbs well.
Chop and slice ingredients as necessary, and add into a large jar or jug. Add water and ice, then keep in the fridge for at least 2-4 hours (or overnight). Enjoy cold!
Notes
*To help infuse flavours into water, you can muddle ingredients with a wooden spoon. This works particularly well to get the flavour out of the apples and peaches!
*You can re-fill water after drinking; however, the flavours will not be as strong as the first batch.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Course: Drinks
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword: fruit, herbs, watermelon
Author: Carrie Walder
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Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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