What is the healthiest thing to put in your water? Your Guide to Healthy Hydration

November 3, 2025 •

4 min read

According to the CDC, replacing sugary drinks with water is a key step toward a healthier lifestyle. If plain water seems boring, understanding what is the healthiest thing to put in your water can transform your hydration habits and boost your nutrient intake naturally.

Quick Summary

Find the most nutritious and safe additions for your water, including fresh fruits, vegetables, and herbs. These natural ingredients provide flavor and nutrients without sugar or artificial additives.

Key Points

Fresh Ingredients Are Key: Prioritize fresh fruits, vegetables, and herbs to flavor your water naturally without added sugars or artificial additives.
Boost Your Nutrients: Additions like citrus provide Vitamin C and antioxidants, while others like ginger offer anti-inflammatory benefits.
Aid Digestion: Many infused water ingredients, such as lemon, mint, and ginger, are known for their ability to promote healthy digestion and soothe the stomach.
Improve Hydration Consistency: Making water more palatable with natural flavors can help increase your overall daily water intake.
Practice Safe Infusing: To avoid bitterness, remove citrus rinds after a few hours and refrigerate infused water to prevent bacterial growth.
Avoid Sugary Additives: Stay away from syrups, powders, and excessive juice that can negate the health benefits of choosing water.

The Best Natural Additions to Your Water

Plain water is the most essential beverage for hydration, but infusing it with natural ingredients can make it more appealing and provide added nutritional benefits. The key is to choose fresh, wholesome ingredients that add flavor without introducing sugar, artificial sweeteners, or excessive calories.

Fresh Fruits

Fruits are perhaps the most popular choice for flavored water, offering a touch of sweetness and a boost of vitamins and antioxidants. For the best infusion, choose ripe produce and remember to thoroughly wash everything before slicing and adding to your water.

Lemon and Lime: A classic choice, citrus fruits are rich in Vitamin C and antioxidants. They can aid digestion and help prevent kidney stones due to their citric acid content. For a less bitter taste, peel the rinds off citrus fruits after a couple of hours of infusing.
Berries (Strawberries, Blueberries, Raspberries): These vibrant fruits are packed with antioxidants and fiber. Gently muddle them to release more flavor. Frozen berries also work well and can chill your water.
Watermelon: With over 91% water content, watermelon adds a sweet, refreshing flavor and a dose of vitamins and lycopene.
Kiwi: High in Vitamin C and fiber, kiwi adds a tropical tang.

Herbs and Spices

Adding fresh herbs and warm spices can create surprisingly delicious and complex flavor profiles. For best results, gently bruise leafy herbs to help release their oils before adding them to your water.

Mint: A handful of fresh mint leaves adds a refreshing, cooling effect and can aid with digestion.
Ginger: Fresh ginger root has anti-inflammatory properties and can help soothe upset stomachs and reduce bloating. For a stronger flavor, crush or thinly slice the root.
Cinnamon Sticks: Adding a cinnamon stick imparts a warm, subtle flavor and is known for supporting a healthy gut. Do not exceed one teaspoon of ground cinnamon, as high doses can cause liver damage.
Rosemary or Basil: These herbs offer a sophisticated, savory twist to your water and pair well with citrus or berries.

Vegetables

Some vegetables, when sliced thinly, can offer a subtle, clean flavor and added hydration.

Cucumber: A spa-day favorite, cucumber provides a clean, mild taste and is high in fiber and Vitamin B.
Celery: Adding a few stalks of chopped celery offers a mild, earthy flavor.

How to Make Your Own Infused Water

Making delicious and healthy infused water at home is a simple process. Follow these steps for the best results:

Select Your Ingredients: Choose any combination of fresh fruits, vegetables, and herbs. Consider complementary pairings like cucumber and mint or strawberry and basil.
Prepare the Ingredients: Wash all produce thoroughly. Slice fruits and vegetables thinly for a faster infusion. Gently tear or bruise leafy herbs to release their oils.
Combine and Infuse: Add your prepared ingredients to a pitcher or bottle filled with cold water. Allow the flavors to meld. Some ingredients, like citrus and cucumber, flavor water quickly, while others, like apples or cinnamon, may need a few hours or an overnight soak in the refrigerator.
Strain and Store: Infused water should be refrigerated and consumed within 24 to 48 hours for best flavor and to prevent bacterial growth. You can strain out the solids after infusing to prolong the refrigerated life of the water, but most people enjoy keeping the ingredients in the pitcher for presentation.

What to Avoid: Unhealthy Water Additives

While the options for healthy flavor are vast, be mindful of what you add. Many quick-fix options are high in sugar or artificial chemicals.

Flavored Syrups and Powders: These can contain high amounts of added sugars, artificial sweeteners, and colors. They may make water taste better but defeat the purpose of healthy hydration by adding empty calories and potentially harmful chemicals.
Excess Juice: While a splash of 100% juice can add flavor, pouring in too much can significantly increase the sugar content and caloric density. Use it sparingly as an accent rather than the main flavoring.
Excessive Steeping of Citrus Rinds: After a few hours, the rinds of citrus fruits can release bitter oils into the water. Be mindful of how long you leave them in, especially if you have a sensitive palate.

Comparison of Popular Water Infusions


Ingredient	Taste Profile	Key Health Benefit	Best For	Considerations
Lemon	Zesty, bright, and tangy	High in Vitamin C, digestive aid, kidney stone prevention	A morning metabolic boost	Can become bitter over time; mind tooth enamel with frequent consumption.
Cucumber	Fresh, clean, and mild	High in fiber and Vitamin B, reduces water retention	An anytime, spa-like refresher	Requires longer infusion time for noticeable flavor.
Ginger	Spicy, warm, and pungent	Anti-inflammatory, aids digestion, reduces nausea	Upset stomach relief	Crush or slice thinly for stronger flavor; use fresh, not powdered.
Mint	Cool, refreshing, and aromatic	Digestive support, mood enhancer	A quick, palate-cleansing refreshment	Crush leaves gently; pairs well with other flavors.

Conclusion: Making Healthy Hydration a Habit

Ultimately, the healthiest thing to put in your water is any natural ingredient that encourages you to drink more of it consistently. By moving away from sugar-laden beverages and incorporating fresh fruits, vegetables, and herbs, you not only make hydration more enjoyable but also reap a variety of nutritional rewards. From boosting your immune system with Vitamin C-rich lemons to aiding digestion with soothing ginger, these simple additions offer significant health benefits. The variety is endless, so experiment with different combinations to find your favorite and make healthy hydration a delicious, easy habit. For more information on healthy eating, visit the Harvard T.H. Chan School of Public Health's nutrition source.

Frequently Asked Questions

There is no single 'best' fruit, as it depends on your health goals. Citrus fruits like lemon and lime are great for a Vitamin C boost and digestion. Berries are rich in antioxidants, while cucumber offers a fresh, mild flavor and extra hydration. A combination is often ideal.

No, detox water does not literally 'detox' your body. Your body has its own efficient detoxification system. The term refers to water infused with fruits and herbs, which supports hydration and overall wellness, but doesn't have magical cleansing properties.

Excessive consumption of acidic lemon water can potentially erode tooth enamel over time. To minimize the risk, you can drink it through a straw, rinse your mouth with plain water afterward, and avoid brushing your teeth immediately after consumption.

Infused water should be consumed within 24 to 48 hours for the best taste and safety. If you want to keep it longer, you can strain out the fruits, vegetables, and herbs after the initial infusion period and refrigerate the liquid for up to three days.

Yes, frozen fruits are an excellent and convenient option for infusing water. They not only add flavor but also help chill your drink. They work especially well with berries and tropical fruits.

To get more flavor from fresh herbs, gently bruise them before adding them to your water. You can do this by tearing the leaves or crushing them with the back of a spoon to release their essential oils.

Most commercial flavor drops and powders contain artificial sweeteners, colors, and other additives that don't provide the same benefits as natural ingredients. They are generally not the healthiest option and should be avoided in favor of fresh produce.