Why hydrate with plain old water when there are ways to make it tastier and even a bit healthier but without resorting to artificial additions. Infusing H₂O with fruit, veg and herbs will turn a mundane drink into an amazing one. Here’s some inspiration...
Use tap water, filtered if that's your preference, and fresh unbruised produce (for skin-on fruit, especially citrus, organic is a better choice). Slice harder produce such as pears thinly – this helps to release the flavour – while soft fruit such as berries or lemons can be thickly cut or added whole. Tear herbs and keep delicate flowers in a tea strainer or freeze beforehand. Infuse produce in water for 1-2 hours then keep chilled in the fridge for a day.
Infuse some water with sizable slices of juicy orange and a generous helping of blueberries, then chill before drinking for fruit-filled refreshment. Be sure to spoon up the blueberries at the end for a hit of healthy anthocyanin antioxidants.
This scented exotic fruit is both sweet and tart. Scrape the pulp through a strainer so the seeds are left, catch the juice and mix it in with soda or sparkling water, with a little lime juice and mint muddled together. Add a little sugar should you need, or stevia works well in this drink too, if you are trying to keep your calorie and sugar intake down.
The subtle, almost floral flavour of pear marries well with the spice and warmth of ginger and cinnamon. When winter comes, this works well infused through hot water too.
For something a little different, use coconut water instead of plain water. A study at the University of Memphis found coconut water to be as good as a sports drink at restoring fluids and coconut water is high in potassium, which helps keep blood pressure normal, too. Infuse with slices of blood orange and a squeeze of juice along with a few blueberries for a bright, healthy beverage.
Try this drink if your stomach needs some TLC: ginger is a well known and scientifically studied remedy for nausea. Pineapple is a complementary companion flavour-wise, and is sometimes recommended after a heavy meal due to its content of bromelain, a digestive enzyme (though the jury is still out on this). Infuse for at least 2-3 hours for the best effects.
Ice cubes hold delicate flowers in place that then unfurl naturally as the ice melts in water. The effect is visually appealing, and the flowers gently scent the liquid. Choose from violets, geraniums, roses and marigolds: place a flower or petal in each section of an ice cube tray in a small amount of water, freeze, then add more water and freeze again. This helps to ‘set’ the flowers. Use distilled water for clear cubes. Be aware that not every variety of flower is edible so check before using.
Cranberries pervade water with a tart sweetness, while lemon adds piquancy. Slightly crush fresh cranberries and add to water along with some citrus slices. You can drink immediately, but waiting an hour or two allows the flavour to intensify. If it's too tart for your tastebuds, a little sugar syrup goes a long way.
Use a vegetable peeler to create cucumber ribbons (aim for the flesh not the skin, too much of which can be bitter). Add the ribbons to water with some thin slices of lime and sprigs of fresh thyme for a thirst-quenching drink with a hint of herbs. Cucumber is 96.5% water, so virtually as hydrating as pure H₂O.
Stir a handful of dried hibiscus flowers in cold water and chill for 12-24 hours. Strain for a beautifully coloured, flavourful cold brew tea that looks even better on the rocks. If you find this heady cold brew needs balancing, add a touch of honey, stevia or agave. Research suggests regular consumption of hibiscus tea can lower blood pressure.
Cardamom water is popular in India where it’s famed for being the cure-all for everything from obesity to low mood. A 2019 study gives some backing to cardamom's health credentials – showing that the spice caused improvements in blood glucose and cholesterol levels in people with fatty liver disease. To make this drink, bring a few crushed pods to the boil in some water and simmer for 15 minutes. Drink hot or cold, adding sweetener if necessary.
Rosemary and lemon work harmoniously together in cooking so why not in a drink? Use soda or sparkling water for an energising libation with herby undertones. There's some preliminary evidence that essential oils in rosemary may boost memory.
Alternatively, replace the lemon with grapefruit for invigorating refreshment. Choose red grapefruit over white for extra antioxidants – the red colour is healthy lycopene, which has been linked with lower heart disease risk.
Lemon, like mint, has its place in many infusions – it's hard to find a more refreshing ingredient, and it's a great provider of vitamin C. Adding lavender not only raises this drink to Instagrammable levels, it adds colour, scent and a light flowery taste.
Like edible flowers, herbs can also be frozen in ice cubes to add to water as and when required. Even better, freeze sprigs of mint in fresh lemon juice for an extra lift to your drink.
Lemon and mint are comfortable bedfellows but don’t limit yourself to that duo when fragrant sage works well too, adding warmth to infused water. Just don't use too much sage or you'll find it overpowering – a leaf or two in a small pitcher should do.
Lemongrass has a fresh, heady scent and flavour and it makes an ideal pick-me-up. Roughly chop some stalks and simmer in water for 10-15 minutes. Add a dash of sugar or stevia to taste if needed, stir, strain, cool then serve over ice. It goes nicely with a squeeze of lemon or lime juice.
Mix antioxidant-rich matcha powder and some warm water into a cocktail shaker and blend. Add some cold water, ice cubes and a teaspoon of honey. Mix again. Serve over ice with slices of lime.
Or try basil, in moderation, matched against subtle peach. Add 2-3 torn leaves to a jug of water along with a couple of peeled, sliced peaches or nectarines.
Chamomile is a popular herbal tea but rather than drink it hot, try it cold. To reap the benefits, bring to the boil then simmer some tea bags or flowers for 15 minutes. Allow to cool and serve in ice-filled glasses with a dash of honey. The idea that it soothes may be more than just an old wives' tale: a small study of people who took a chamomile extract supplement showed it helped with anxiety.
Either blend a cup of pomegranate seeds with water, fresh mint and lemon juice and serve over ice or infuse pomegranate seeds – some muddled, some whole – in water with some torn mint leaves.
Drinks don’t get much prettier or summery than fresh raspberries and lemon slices bobbing about in ice-cold sparkling water.
Watermelon is very refreshing and that red colour, as with tomatoes and red grapefruit, signifies a source of heart-healthy lycopene. Either add slightly crushed chunks of watermelon to water to infuse or blend water and the fruit together and serve over ice.
To make chia water, add a tablespoon of the little seeds to a large glass of water and leave to stand or 15 minutes or even overnight – the chia will become gelatinous. Before drinking, stir through the juice of quarter of a lime or lemon and, if needed, a little sugar or stevia. Chia is a fabulous source of many nutrients, including fibre and magnesium and may create a feeling of fullness.
To extract their warm aniseedy flavour, first pour boiling water over a handful of fennel fronds and let steep for 10-20 minutes. Chill in the fridge, and when cold, strain and pour over ice, with cubed fruit of your choice and another sprig of fennel to decorate.
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Add a dash of freshly squeezed orange juice and a tablespoon of juicy cubed or smashed mango to a glass of chilled plain or sparkling water. This easy-drinking refreshing beverage will top up your vitamin C level.
Mint is one of the best herbs to infuse because it’s relatively tough so it doesn’t break up easily, and it has a strong flavour that permeates liquid beautifully. Add to cold sparkling water with a handful of blackberries for an eye-catching drink. Interesting fact: mint has 3.5 times more iron per gram than beef.
Basil gives a lovely lift and fragrance to plain water – scatter in a few torn leaves and infuse along with cut strawberries and slices of lime for a delicious and eye-catching summer drink.
The UK's Eatwell Guide says we should drink six to eight glasses of fluid a day. Though milk, tea, coffee, soft drinks and juices all count, water is the ultimate healthy and inexpensive choice. The recommendation is just a guide and you may need more or less depending on the weather and how much you sweat. Bear in mind about 20% of our daily fluid intake comes from high water foods, such as fruit and vegetables.
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