For many of us, reaching the daily goal of drinking two to three litres of water can be as challenging as finding matching socks while stepping out.
Hydration is important for many crucial tasks of our body such as transporting nutrients and regulating body temperature.
However, how do we ensure we imbibe the targeted amount of water – it often becomes a hard task because we were so busy we forgot to do it; we found the drink boring, or its taste uninspiring.
Today, there are water bottles adorned with motivational quotes like ‘Keep chugging’, and ‘Almost there’ to encourage us to hit the hydration target.
Another smart way of keeping ourselves motivated towards water is this: add ingredients like fruits, herbs and spices to transform plain water into a flavourful drink. As US model and social media influencer Khloe Kardashian vouched for it.
The name now is infused water. But it does not stop with just adding flavour to the water, we can also get plenty of benefits out of it.
A swap for sugary beverages
Infused water can be a good alternative for people who like to drink sweetened beverages such as sodas or energy drinks. A 2022 research paper published in the journal Nature Reviews Endocrinology indicates that sugar-sweetened beverages are associated with weight gain, type 2 diabetes, cardiovascular diseases and some types of cancer.
Multiple studies have shown that drinking adequate amounts of water is associated with weight management. One study found that overweight adults who drank half a litre of water before meals lost 40 per cent more weight than those who did not do it.
When it comes to weight management claims of infused water, it is the same for water too.
This can be attributed to the rise in metabolism and also how drinking water before a meal reduces hunger.
Another preliminary study suggests that sweetened beverages can cause the risk of obesity in children. Instead of sugary drinks, children also can benefit from a colourful and appealing infused drink. The study further says frequent drinking of infused water may even reduce the desire to consume sweetened beverages.
Infusion of energy
Experts say the best time to have infused water is either before a workout or after waking up.
For Divya Naik, dietitian at the National Institute of Mental Health and Neurosciences, Bengaluru, a simple infusion of cucumber and lemon in water is enough to keep her energetic after some strength training. Since she follows it up with a cardio workout, which typically requires more energy, the infused water keeps her going.
“It is very refreshing and keeps me active. I go for one more round of cardio after the drink,” says Naik. Hydration with infused water can also support recovery after a workout, she says.
A bonus: Adding cucumber bits into the drink can also keep you cool and refreshed in summer.
Boosting all the goodness
Based on which ingredients go in, such as cucumber, berries or ginger, the water can be made antioxidant-rich. The good news is that a higher intake of antioxidants is associated with a lower risk of chronic health conditions like cardiovascular problems. It can also improve our metabolism and boost immunity, says Naik.
Reach for those nutrients
Fruits come with many vitamins and infused water is another way to get them. Naik gives us a piece of advice while making drinks using lemons. “Do not remove the lemon peel as they contain more vitamin C than the pulp.”
Divya Ravish, dietitian at HEAL, New Delhi, emphasises this. “Citrus fruits such as oranges, lemons and grapefruits are rich in various nutrients like vitamins A, C, E, and certain B vitamins. They also contain antioxidants [besides] minerals like potassium.” She adds that all these nutrients combine to give us anti-inflammatory, anti-bacterial and anti-cancer health benefits.
Throwing in herbs and spices can further add to the health benefits based on their individual properties. One study suggests that spices and herbs have properties that lower glucose and cholesterol; They also positively affect cognition and mood.
According to the study consuming spices regularly can lower the risk of heart conditions, respiratory problems and cancer. Herbs and oils like rosemary and lavender enhance cognitive function and mood.
Naik says we can customise infused water – which means we can mix and match the ingredients according to our tastes and preferences.
Here are some infusion ideas to make your own healthy pick-me-up.
Ingredients:
Fruits (of your choice): Lemons, oranges, berries (strawberries, blueberries, raspberries) watermelon, pineapple mango, apples, cucumber, grapes
Herbs (of your choice): Mint, basil, rosemary, coriander, lavender, thyme, sage
Spices (of your choice): Ginger, cinnamon sticks, cloves
Vegetables (of your choice): Cucumber, carrot
Others: Coconut water, lemongrass, hibiscus flowers, chia seeds
Divya Naik, who drinks them herself, suggests taking the following combinations in water:
- Lemon, mint, and ginger
- Lemon and cucumber
- Orange and mint
- Kiwi and orange
- Lemon, ginger mint and cucumber
- Strawberry, cucumber and mint
