What is a healthy liquid to put in water?

November 30, 2025 •

4 min read

According to the Harvard T.H. Chan School of Public Health, proper hydration is crucial for cognitive function, energy, and regulating body temperature. For those who find plain water unappealing, a common question is, "what is a healthy liquid to put in water?" The answer lies in natural, low-sugar options that provide flavor and nutrients without unnecessary additives.

Quick Summary

This guide explores various healthy additions to water, including fruit and herb infusions, electrolyte mixes, and fruit juices. It compares natural versus artificial options, highlights potential health benefits like boosting immunity and aiding digestion, and provides simple recipes for creating flavorful, nutritious drinks at home. It details the benefits and risks of different additives to help you make informed hydration choices.

Key Points

Natural Infusions: Flavor water naturally with fruits, vegetables, and herbs like lemon, cucumber, and mint for added vitamins and antioxidants without extra sugar.
Electrolyte Boost: Add coconut water, a pinch of sea salt, or a small amount of fruit juice to replenish essential minerals lost during exercise.
Avoid Artificial Additives: Steer clear of water enhancers with artificial sweeteners and excessive citric acid, which can cause headaches, digestive issues, and dental erosion.
DIY is Best: Making your own flavored water at home is a cost-effective and environmentally friendly way to control ingredients and avoid plastic waste.
Targeted Benefits: Use specific additives like apple cider vinegar for digestion or citrus fruits for an immunity boost, customizing your hydration to your health goals.
Weight Management Aid: Replace high-calorie juices and sodas with naturally flavored water to reduce sugar intake and support weight loss.

The Appeal of Flavored Water and Why Plain Water Can Feel Boring

Many people struggle to meet their daily hydration goals because they find the taste of plain water dull and unappealing. The market for sugary juices, sodas, and sports drinks is vast, promising exciting flavors but often delivering high calories and artificial ingredients. These can lead to sugar crashes, weight gain, and other health issues. The best approach is to enhance water with natural, healthy liquids and solids that provide a taste boost and additional nutritional benefits.

Natural Infusions: The Purest Way to Add Flavor

Natural infusions are the gold standard for flavoring water healthily. By adding fresh fruits, vegetables, and herbs, you can create a refreshing beverage without artificial sweeteners or preservatives. The longer the ingredients steep, the stronger the flavor. For best results, let the infusion sit in the refrigerator for at least a few hours or overnight.

The Power of Lemon and Citrus

Adding a simple squeeze of lemon or lime juice not only provides a refreshing zest but also offers a dose of vitamin C, which supports the immune system. Citrus fruits also contain antioxidants and may aid digestion. For an even stronger flavor, add thinly sliced rounds of lemon, orange, or grapefruit.

Cooling and Calming Cucumber and Mint

This classic spa-inspired combination is incredibly refreshing and can help soothe your system. Cucumber and mint both have anti-inflammatory properties, with mint known to aid in digestion. For a delicious infusion, combine sliced cucumber with a handful of fresh mint leaves.

Sweet and Antioxidant-Rich Berries

Strawberries, blueberries, and raspberries add a natural sweetness and a powerful punch of antioxidants to your water. Frozen berries work especially well as they act as both flavor enhancers and ice cubes. For an intriguing twist, combine strawberries with fresh basil.

Zesty and Anti-Inflammatory Ginger

Adding thinly sliced ginger to water can give it a spicy kick and provide significant anti-inflammatory benefits. It's also well-known for its ability to soothe an upset stomach. A combination of ginger and lemon is particularly effective and delicious.

Electrolyte Boosts for Enhanced Hydration

Electrolytes are essential minerals like sodium, potassium, and magnesium that help regulate nerve and muscle function, hydrate the body, and balance blood pH. While many sports drinks are packed with sugar, there are healthier ways to replenish electrolytes.

Coconut Water: Naturally rich in potassium, coconut water can be added to regular water for an electrolyte boost. It also provides magnesium and phosphorus.
A Pinch of Sea Salt: A small amount of unrefined sea salt contains both sodium and chloride, which are crucial electrolytes. This can be especially beneficial during or after a strenuous workout.
DIY Electrolyte Mix: A homemade mix of water, a squeeze of fresh lemon juice, and a pinch of sea salt can provide a balanced electrolyte solution without artificial additives.
Fruit Juice: While many fruit juices are high in sugar, a small amount of tart cherry or orange juice can provide potassium and magnesium.

Comparison Table: Natural vs. Artificial Water Enhancers


Feature	Natural Infusions (e.g., fruit, herbs)	Artificial Water Enhancers (e.g., powders, drops)
Ingredients	Fresh fruits, vegetables, herbs.	Artificial sweeteners, flavorings, and colors.
Flavor Profile	Subtle, natural, and fresh.	Intense, often overly sweet, candy-like flavors.
Nutritional Value	Provides vitamins, antioxidants, and minerals.	Can be fortified with vitamins but lacks whole-food benefits.
Health Risks	Very low risk, potential for dental erosion with high citrus intake over time.	Possible link to gut health issues, headaches, and dental erosion from high citric acid.
Cost	Low, uses readily available fresh ingredients.	Can be higher, particularly for premium or fortified versions.
Environment	Minimal impact, reusable bottles encouraged.	Single-use plastic packaging is common and contributes to waste.

Smart Hydration for Specific Needs

Beyond general wellness, some liquid additives can target specific health needs.

For Digestion: A splash of apple cider vinegar (ACV) in water is a popular remedy for improving gut health and managing blood glucose levels. Add a teaspoon to your water and consider mixing it with honey to balance the strong taste.
For Immunity: The high vitamin C content in citrus-infused water is a natural way to support your immune system, especially during colder months.
For Weight Management: Substituting high-calorie, sugary drinks with naturally flavored water is a simple and effective strategy for reducing overall calorie intake.

Conclusion: Make Water Work for You

What you choose to put in your water can significantly impact your hydration and overall health. While plain water is always a healthy choice, enhancing it with natural infusions of fruits, vegetables, and herbs is an excellent way to boost flavor and nutritional content without resorting to artificial ingredients. For those with specific needs, adding natural electrolytes or a small amount of apple cider vinegar can provide targeted benefits. Ultimately, by experimenting with different natural ingredients, you can make hydration a delicious and enjoyable part of your daily routine, ensuring you stay refreshed and energized throughout the day.

List of Healthy Additives

Citrus Fruits: Lemon, lime, orange, grapefruit.
Berries: Strawberries, blueberries, raspberries.
Herbs and Spices: Mint, basil, ginger, cinnamon sticks.
Vegetables: Cucumber slices, celery.
Other Liquids: Coconut water, apple cider vinegar, a pinch of sea salt.

Frequently Asked Questions

Yes, you can use most fruits, but some hold up better than others. Citrus fruits, berries, and melons are popular choices. For maximum flavor, slice or crush the fruit before adding it to your water.

Most water enhancer drops contain artificial sweeteners and high levels of citric acid. While approved by the FDA, some individuals may experience side effects like headaches or gut issues. Natural infusions are generally a healthier choice.

To prevent the fruit from breaking down and becoming mushy, it is best to remove it after 24 hours. The flavor will remain, and you can add fresh ingredients as needed.

While often marketed as a detox drink, lemon water primarily aids hydration and provides a dose of vitamin C. The body has its own detoxification system. Drinking plenty of water, with or without lemon, is key to helping this natural process.

You can get electrolytes naturally by adding a pinch of sea salt, a splash of coconut water, or a small amount of fruit juice like orange or tart cherry. These provide essential minerals without added sugars.

No, it is generally not recommended to add essential oils to water for consumption unless specifically and safely formulated for internal use. This practice can be dangerous and is not supported by mainstream medical advice.

Yes, you can use sparkling or carbonated water to make infused water. This can add a fun, fizzy element to your drink. Simply add your natural ingredients to the carbonated water and allow it to steep.