What's the best thing to put in water to drink? A guide to natural and healthy hydration.

According to a study, replacing just one sugary drink per day with a healthier alternative can decrease the risk of type 2 diabetes by up to 25%. For many, the primary obstacle to choosing plain water over sugary options is the lack of flavor, leading them to ask: what's the best thing to put in water to drink? The answer lies in simple, natural infusions that can transform your hydration habits.

Quick Summary

This guide explores the best natural ingredients to flavor your water, including fruits, vegetables, and herbs, for enhanced taste and health benefits. It offers practical instructions for creating homemade infused water, compares natural and artificial options, and provides healthy alternatives to plain and sugary drinks.

Key Points

• Embrace Natural Infusions: Fresh fruits, vegetables, and herbs are the best things to add to water for natural flavor and added nutrients.

• DIY is Best: Homemade infused water avoids the artificial ingredients, high sugar, and potential health risks of many commercial water enhancers.

• Mind the Label: Always read ingredient labels on store-bought flavored waters to avoid artificial sweeteners like sucralose and harmful dyes.

• Use Fresh Ingredients: For the best and most intense flavor, use fresh, sturdy produce and allow it to steep for several hours.

• Consider Alternatives: Other healthy, low-sugar options include sparkling water, herbal tea, and coconut water, providing variety without compromising health.

• Protect Your Teeth: Be aware that acidic fruits, even in infused water, can impact dental enamel over time, especially with prolonged, frequent consumption.

Why Plain Water Can Fall Flat

While plain water is the gold standard for hydration, its simplicity is often the reason people reach for less-healthy alternatives. Many individuals find the taste unexciting, and in a world filled with aggressively marketed sodas, juices, and sports drinks, plain H2O can feel like a bland option. Unfortunately, these sugary beverages come with a hefty price tag of empty calories and a higher risk for conditions like type 2 diabetes and obesity. Furthermore, some store-bought flavored waters contain a surprising amount of added sugars and artificial ingredients that can be detrimental to your health.

The Power of Natural Infusions

Making your own naturally infused water is a simple and effective way to overcome the boredom of plain water without resorting to unhealthy additives. By adding fresh fruits, vegetables, and herbs, you not only create a more appealing beverage but also gain small amounts of vitamins, minerals, and antioxidants. These infusions offer a refreshing flavor boost, making it easier and more enjoyable to meet your daily hydration goals.

Flavorful Fruits and Berries

Fruits and berries are a fantastic way to add natural sweetness and vibrant color. Citrus fruits like lemons, limes, and oranges are classics for a reason; they are packed with vitamin C, support the immune system, and add a zesty tang. Berries such as strawberries, raspberries, and blueberries are loaded with antioxidants and release their flavors beautifully over time.

• Classic Lemon: A simple slice of lemon gives a mild, refreshing taste. Pairing it with fresh ginger root adds a kick that is great for digestion.
• Strawberry & Basil: The sweetness of strawberries complements the peppery, aromatic notes of fresh basil.
• Blueberry & Lemon: This classic duo provides a sweet and tart combination that is also rich in vitamins.
• Watermelon & Mint: Perfect for a hot day, this combination is incredibly cooling and refreshing.
• Pineapple, Coconut & Lime: Creates a tropical escape in your glass, reminiscent of a piña colada.

Herbs and Spices with Added Benefits

Beyond flavor, many herbs and spices offer their own unique health properties. Mint is known for soothing digestive issues and freshening breath, while ginger is a powerful anti-inflammatory and can help with nausea.

• Cucumber & Mint: A spa-like combination that is incredibly clean and refreshing. Cucumber also adds B vitamins and fiber.
• Rosemary & Grapefruit: A sophisticated flavor profile that combines the herbaceous notes of rosemary with the tangy, slightly bitter taste of grapefruit.
• Cinnamon Sticks & Apple: A warming, subtly sweet infusion that is perfect for colder weather and can help regulate blood sugar.

DIY Infused Water: Simple Steps

Making your own infused water is easy and allows for endless creativity. To get the best flavor, use fresh, unbruised produce.

1. Prepare your ingredients: Wash and thinly slice your fruits and vegetables. For herbs like mint or basil, gently tear or crush the leaves to release their oils. For harder spices like cinnamon or ginger, slice them or give them a gentle muddling.
2. Combine and Infuse: Add your chosen ingredients to a pitcher or bottle and fill with cold, filtered water. The more produce you add, the more intense the flavor.
3. Chill: For a stronger flavor, let the mixture steep in the refrigerator for at least a few hours or overnight. Some flavors, like citrus, infuse almost immediately, while harder items like ginger and apples need more time.
4. Store Safely: Remove the solid ingredients after 12-24 hours to prevent bitterness (especially with citrus rinds) or decomposition. The infused water can be refrigerated for up to 3 days. You can also refill your container a few times, though the flavor will become less intense.

Comparison of Water Flavoring Methods

Feature	DIY Infused Water	Store-Bought Water Enhancers	Sports Drinks & Juices
Sugar/Sweeteners	Natural sugars only, no added sugar.	Often contain artificial sweeteners (sucralose, acesulfame potassium), or high-fructose corn syrup.	High in added sugars or natural sugars, contributing to high calorie intake.
Artificial Ingredients	None.	May contain artificial dyes (e.g., Yellow 5) and chemical additives.	High in artificial flavorings and colors.
Health Benefits	Adds small amounts of vitamins, minerals, and antioxidants.	Limited nutritional value; potential negative health effects from artificial ingredients.	May offer electrolytes (sports drinks), but often negate benefits with high sugar content.
Cost	Very low, uses readily available fresh ingredients.	Can be inexpensive per serving, but cost adds up with regular use.	Varies, but generally more expensive than DIY options.
Convenience	Requires preparation time.	Highly convenient; just squeeze or mix in.	Highly convenient; grab-and-go.
Dental Health	Generally safe, but be mindful of acidic fruits over prolonged exposure.	Acidity and sugars can contribute to enamel erosion and cavities.	High sugar and acid content is very detrimental to dental health.

A Word on Artificial Enhancers and Powders

While the convenience of liquid drops and flavored powders is tempting, many commercial water enhancers are a poor choice for long-term health. Many contain artificial sweeteners like sucralose and acesulfame potassium, which have been linked to an increase in appetite, gut microbiome changes, and potentially higher risks of stroke and heart disease. Furthermore, artificial food dyes and chemical preservatives are common and may trigger allergic reactions or hyperactivity in some individuals. Always read the ingredients label carefully to avoid these potentially harmful additives.

Beyond Infusions: Other Healthy Options

For those who want variety beyond infused water, several other healthy alternatives exist:

• Sparkling Water: For those who crave the fizz of soda, unflavored or naturally flavored sparkling water is an excellent, zero-calorie substitute. Adding a squeeze of fresh lemon or a few berries can enhance the flavor.
• Herbal Tea (Hot or Iced): Herbal teas like mint, chamomile, or ginger are flavorful, caffeine-free, and offer various health benefits. They can be brewed hot or chilled for a refreshing iced tea.
• Coconut Water: This is a good source of natural electrolytes, though it does contain some calories and sugar. It is especially beneficial for rehydration after intense exercise.
• A Pinch of Salt: In specific cases of intense exercise or fluid loss from illness, adding a small amount of mineral salt to your water can help replenish electrolytes. However, most people get enough sodium from their diet, and this should be done in moderation.

Conclusion: Your Hydration, Your Way

When it comes to answering what's the best thing to put in water to drink, the clear winners are fresh, natural ingredients. Whether it's a simple slice of cucumber, a handful of berries, or a sprig of mint, infusing your water offers a delicious, low-cost, and genuinely healthy way to stay hydrated. By embracing these DIY methods, you can avoid the pitfalls of sugary and artificially enhanced drinks, paving the way for a healthier and more enjoyable hydration routine. The best choice is the one that keeps you consistently reaching for that water glass.

For more information on balanced nutrition, consider visiting the website of the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Is infused water as good as plain water for hydration?

Yes, infused water is over 99% water and hydrates your body just as effectively as plain water. The added natural flavor can make it more enjoyable to drink, helping you increase your daily fluid intake.

Do I need to worry about the sugar in fruit-infused water?

The amount of sugar released from sliced fruit into water is minimal, especially compared to fruit juices or sugary drinks. The small amount of natural sweetness is a healthy trade-off for staying hydrated.

How long can I store infused water in the fridge?

For best results, you should drink infused water within 24 hours. To prevent decomposition and potential bitterness, remove the solids after 12-24 hours and store the liquid in the refrigerator for up to three days.

Can I use frozen fruit for infused water?

Yes, frozen fruit works well for infusing water. As it thaws, it releases its flavor and can also help keep your drink cool. Berries are a particularly good option for this.

What is the downside of using artificial water flavor enhancers?

Artificial water enhancers often contain potentially harmful ingredients like artificial sweeteners (sucralose) and dyes (Yellow 5). These can lead to side effects like increased appetite, gut microbiome changes, and in some cases, hyperactivity.

How can I avoid bitterness from citrus rinds in my infused water?

To prevent a bitter taste, you can peel the fruit before adding it to your water. Alternatively, you can remove the citrus slices after a few hours of infusing, especially if you are making a large batch for a longer period.

Can infused water help with weight management?

Drinking infused water can be a helpful tool for weight management by providing a flavorful, low-calorie alternative to sugary drinks. This helps reduce your overall calorie intake and can help curb a sweet tooth.

Is adding salt to water for electrolytes always a good idea?

Adding a pinch of mineral salt can help replenish electrolytes during or after intense exercise or illness. However, most people get sufficient sodium from their diet, and excessive salt intake can be harmful. It is not necessary for general hydration.