What is the best thing to put in your drinking water?

According to the U.S. National Academies of Sciences, Engineering, and Medicine, adequate daily fluid intake is crucial for health. But for many, plain water can be unappealing, leading to dehydration. Knowing what is the best thing to put in your drinking water can transform a mundane habit into a refreshing and health-boosting ritual.

Quick Summary

Explore healthy, natural ways to enhance the flavor and nutritional value of your drinking water. This guide covers a range of popular and beneficial additives, from fresh fruits and herbs to essential electrolytes. Find out how to choose the right options to improve digestion, boost immunity, and increase your overall fluid intake, making hydration more appealing and effective.

Key Points

• Add Fresh Fruits: Infuse water with slices of lemon, lime, berries, or watermelon for a vitamin and antioxidant boost without added sugars.

• Use Herbs and Spices: Incorporate mint, ginger, or cinnamon sticks for flavorful water that can also aid digestion and provide soothing properties.

• Replenish Electrolytes: For post-exercise or illness, adding electrolyte powders, drops, or a pinch of sea salt can help restore fluid balance effectively.

• Improve Gut Health: Consider a small amount of apple cider vinegar, which contains beneficial probiotics that can support your digestive system.

• Experiment with Combinations: Try mixing different fruits, herbs, and even vegetables like cucumber for unique flavor profiles and additional nutritional benefits.

• Use Filtered Water: Starting with high-quality filtered water provides a clean base for the best tasting and healthiest infusions.

• Chill for Best Flavor: Allow infused water to sit in the refrigerator for several hours or overnight to achieve the most potent and delicious flavor.

The Power of Infused Water

Infusing water with fruits, vegetables, and herbs is a simple and delicious way to encourage higher water intake. This process adds flavor without the calories and artificial ingredients found in many commercial beverages. The ingredients slowly release their natural flavors and nutrients, creating a refreshing drink that supports overall wellness.

Fruits for a Natural Flavor Boost

Adding fresh fruit is one of the most popular and effective ways to flavor water. Citrus fruits are a classic choice, but many other options offer unique tastes and benefits.

• Lemon and Lime: These citrus staples are rich in vitamin C, which is essential for immune function. The mild acidity can also help aid digestion.
• Berries (Strawberries, Raspberries): Not only do berries add a sweet and vibrant flavor, but they are also packed with antioxidants that protect the body from free radical damage.
• Watermelon: This high-water-content fruit infuses a subtle sweetness and is a great source of vitamins A and C.
• Kiwi: Slices of kiwi add a tropical twist and provide a significant dose of fiber and vitamin C.

Herbs and Spices for an Aromatic Touch

Herbs and spices can introduce complex and soothing aromas to your water, offering more than just flavor.

• Mint: A sprig of fresh mint adds a cooling, digestive-boosting element that can also help with bloating.
• Ginger: Slices of fresh ginger root can help soothe an upset stomach, reduce gas, and calm nausea.
• Cinnamon Sticks: A cinnamon stick infuses a warming, gut-health-supporting prebiotic into your water.
• Basil: This herb provides a slightly sweet and peppery flavor that pairs well with fruits like strawberries or mango.

The Importance of Electrolytes

While flavor is a primary motivation, adding electrolytes addresses a physiological need, especially during or after intense exercise, illness, or hot weather. Electrolytes are essential minerals like sodium, potassium, and calcium that help maintain fluid balance and nerve function.

• Electrolyte Drops/Powders: Commercial products provide a convenient, concentrated dose of balanced electrolytes for optimal rehydration.
• A Pinch of Sea Salt: For a simple, DIY approach, a small pinch of high-quality sea salt can replenish lost sodium.
• Coconut Water: This natural source is rich in potassium and can be added directly to plain water for a hydrating boost.

Comparing Water Additives for Health and Flavor

To help you decide what is best for your specific needs, here is a comparison of common water additives.

Additive Type	Best For	Flavor Profile	Key Health Benefits	Best Use Case
Fresh Fruits	Daily hydration & flavor	Sweet, tart, citrusy	Vitamin C, antioxidants, fiber	Everyday use, infuser bottles
Herbs & Spices	Digestive support	Aromatic, soothing, warming	Digestive enzymes, prebiotics	Overnight infusion for stronger flavor
Electrolytes	Rehydration & balance	Salty, sometimes flavored	Fluid balance, nerve function, muscle repair	Post-exercise, illness recovery, hot weather
Apple Cider Vinegar	Gut health & digestion	Strong, acidic	Probiotics, increased stomach acid	Small amounts diluted daily

How to Create the Perfect Infused Water

1. Start with quality water: Use filtered water for the cleanest taste. Cold or room temperature water works best for infusing.
2. Prepare your ingredients: Wash all fruits and vegetables thoroughly. Thinly slice firmer ingredients like citrus or cucumber for better infusion. For herbs, gently tear or muddle the leaves to release their oils.
3. Combine and chill: Add your prepared ingredients to a pitcher or infuser bottle with water. For the most potent flavor, allow it to chill in the refrigerator for at least 2-4 hours, or overnight.
4. Experiment with combinations: Try classic pairings like cucumber and mint, or get creative with a mix of strawberries and basil. For a warming winter drink, try hot water with slices of ginger and a cinnamon stick.
5. Enjoy and store: Infused water is best consumed within 1-2 days. For continuous flavor, you can top up the pitcher with more water throughout the day.

Conclusion

While plain water is always the best choice for hydration, there are many healthy and natural things you can add to your drinking water to make it more appealing. From the vitamin-rich boost of citrus fruits to the digestive benefits of ginger and the rehydrating power of electrolytes, the options are diverse and customizable. By choosing the right additive for your personal goals, you can enhance your wellness routine and enjoy every sip. The "best" thing to put in your drinking water depends on your specific needs, but the variety of wholesome choices ensures there is a perfect option for everyone. For more evidence-based information on hydration, consult the National Institutes of Health resources on water and health.

Frequently Asked Questions

Is it better to add fruit or herbs to water?

The best choice depends on your preference and health goals. Fruits offer a boost of vitamins and antioxidants, while herbs can provide digestive benefits and unique aromatic flavors. Many people prefer a combination for a balanced taste.

Can I add sweeteners to my drinking water?

It is best to avoid adding sugar or artificial sweeteners to your drinking water. The goal of adding natural ingredients is to avoid excess calories and chemicals. Stick to fruits, herbs, and spices for a natural flavor.

How long does infused water last in the fridge?

For the freshest taste, infused water is best consumed within 1-2 days. Some ingredients, like berries, might break down faster, while harder fruits like citrus can last a bit longer. Always discard if it appears cloudy or smells off.

What is an easy way to make electrolyte water at home?

A simple homemade electrolyte drink can be made by combining 1 liter of clean water, 6 teaspoons of sugar, and 1/2 teaspoon of salt. This can help replenish lost minerals during periods of dehydration.

Are there any risks to adding things to drinking water?

For most natural ingredients like fruits and herbs, there are no significant risks. However, ensure ingredients are properly washed. For more concentrated additives like apple cider vinegar or cinnamon, moderation is key, as excessive amounts can cause side effects.

Does infused water have the same health benefits as eating the whole fruit?

No, infused water does not provide the same nutritional benefits as eating the whole fruit. While you get some vitamins and antioxidants, you miss out on the fiber and other nutrients. Infused water primarily serves to add flavor and encourage hydration.

What are some lesser-known ingredients to add for flavor?

Beyond common fruits and herbs, you can experiment with creative combinations like pineapple and mint, cucumber and basil, or even a few slices of fresh pear with ginger.