What's the Healthiest Thing to Put in Water? A Guide to Nutrient-Infused Hydration

November 28, 2025 •

5 min read

According to UCLA Health, many fruits and vegetables have a high water content, making them excellent, natural choices for infused water. Choosing what's the healthiest thing to put in water can transform a simple drink into a powerful health-boosting beverage, encouraging you to stay hydrated all day long.

Quick Summary

This guide details how to naturally flavor water using fresh fruits, vegetables, and herbs. Explore the best additions to increase hydration and add nutritional benefits while avoiding unhealthy, high-sugar alternatives. Learn about the perks and risks of various infusions.

Key Points

Natural Infusions: Add fresh fruits, vegetables, and herbs to your water to boost flavor and nutritional content naturally, avoiding artificial additives.
Immunity Boost: Lemon water is a fantastic source of Vitamin C and antioxidants, which support the immune system and aid digestion.
Herbal Benefits: Herbs like mint and ginger not only add unique flavor but also offer digestive and anti-inflammatory benefits.
Moderation with Additives: While flavored powders and mixes can encourage hydration, artificial sweeteners can cause side effects like bloating or headaches, so they should be used in moderation.
Electrolyte Use: Electrolyte-enhanced water is primarily beneficial for intense, prolonged physical activity, not for everyday casual hydration needs.
Enamel Protection: To protect tooth enamel from the acidic nature of citrus fruits, use a straw when drinking and rinse your mouth with plain water afterward.
Prioritize Plain Water: At its core, plain, filtered water is still one of the best sources of hydration, and naturally infused options are excellent enhancements, not replacements.

The Quest for Healthier Hydration

Staying hydrated is essential for overall well-being, but for many, the taste of plain water can be uninspiring. The growing interest in flavored waters has led to a flood of products, many containing artificial sweeteners and additives. The healthier alternative lies in natural, nutrient-packed additions. While the 'healthiest' option depends on individual needs, several natural ingredients offer a superb way to enhance your water's flavor and health benefits.

Fruits for Flavor and Nutrients

Adding fruit to water, also known as fruit-infused water, is one of the most popular methods for creating a healthy, flavorful beverage. As the water absorbs the vitamins, antioxidants, and flavors from the fruit, you get a refreshing drink that is far more beneficial than sugary sodas or juices.

Lemon and Lime: A classic for a reason, citrus fruits are rich in Vitamin C, which is crucial for immune support. The citric acid also helps with digestion and may even prevent kidney stones.
Berries (Strawberries, Raspberries, Blueberries): Packed with antioxidants, berries release their flavor slowly and beautifully. They are also a good source of fiber, though most remains in the fruit itself.
Cucumber: Known for its spa-like refreshment, cucumber offers a crisp, clean flavor. It contains vitamins B and C and can help reduce inflammation.
Pineapple and Mango: For a tropical twist, these fruits infuse water with natural sweetness and provide a dose of Vitamin C and other antioxidants.

Herbs and Spices with Benefits

Don't underestimate the power of herbs and spices to transform your water. They add complexity and offer unique health properties, often with zero calories.

Mint: A handful of fresh mint leaves adds a cooling, invigorating effect. It's excellent for soothing digestive issues like indigestion and bloating.
Ginger: Known for its anti-inflammatory properties, fresh ginger root adds a spicy kick. It's often used to combat nausea and improve digestion.
Cinnamon Sticks: For a warm, spiced flavor, adding a cinnamon stick can provide prebiotics for gut health. This is best paired with fruits like apples or pears.
Rosemary or Basil: For an earthy, herbaceous note, a sprig of rosemary or basil can add antioxidants and other minerals to your water.

Exploring Other Healthy Additions

Beyond fruits and herbs, other options can provide specific health advantages, though some should be used in moderation.

Teas, Electrolytes, and Beyond

Herbal Tea: A tea bag can infuse water with flavor and antioxidants. Green tea, for example, is rich in antioxidants and can be brewed and cooled for a refreshing iced tea.
Electrolytes: For athletes or those experiencing fluid loss, adding a pinch of high-quality sea salt or using an electrolyte mix can be beneficial for hydration. Caution: excessive sodium intake has health risks, so it's not for daily, casual use.
Apple Cider Vinegar (ACV): Adding a tablespoon of ACV may aid digestion, but its strong acidic content should be diluted well and used sparingly to protect tooth enamel.

Additive Comparison Table


Additive	Key Benefit	Taste Profile	Best Paired With	Caveats
Lemon/Lime	Vitamin C, Digestion	Tart, acidic	Mint, Cucumber	Can erode tooth enamel if overused.
Berries	Antioxidants, Fiber	Sweet, fruity	Lemon, Basil	Flavor is subtle; can break down quickly.
Cucumber	Vitamins B & C, Hydration	Mild, fresh	Mint, Lemon	Minimal nutritional boost.
Ginger	Anti-inflammatory, Digestion	Spicy, warm	Lemon, Turmeric	Can be overpowering; use in small amounts.
Mint	Digestive Aid, Refreshing	Cooling, herbaceous	Cucumber, Berries	Best used fresh; releases flavor when bruised.
Electrolytes	Replenishes Minerals	Salty, can be flavored	Water	Only necessary for strenuous activity; moderation is key.

Potential Risks and How to Avoid Them

While natural additions are far healthier than artificial sweeteners, a few precautions are necessary.

Tooth Enamel Erosion: The citric acid in fruits like lemon can wear down tooth enamel over time. To minimize this, use a straw, and rinse your mouth with plain water after consuming.
Acidity and Heartburn: High acid fruits can exacerbate heartburn or acid reflux. If you are sensitive, consider milder options like cucumber or stick to tea infusions.
Contamination: If fruit is left in water for too long at room temperature, it can become a breeding ground for bacteria. Keep your infusions refrigerated and discard the fruit after 24 hours.
Overhydration and Electrolyte Imbalance: For those not engaged in heavy exercise, overconsumption of electrolyte mixes can lead to an imbalance. For general hydration, plain or naturally infused water is best.

Conclusion: Your Healthiest Choice is a Natural One

Determining what's the healthiest thing to put in water depends on your goals, but the consensus is clear: natural is best. Replacing sugary drinks with water infused with fresh fruits, vegetables, and herbs is a simple, effective way to boost your hydration, vitamin intake, and overall health. Whether you prefer the classic combination of lemon and cucumber or an adventurous blend of ginger and mint, the key is to experiment and find what motivates you to drink more. By opting for these natural ingredients and being mindful of usage, you can unlock a world of healthy, delicious hydration. For more specific information on nutrient guidelines, you can consult reliable sources like the Dietary Guidelines for Americans, which can provide context on daily intake recommendations for various vitamins and minerals.

Simple Steps to Start Your Infusion Journey

Select Your Ingredients: Choose ripe, fresh, or frozen fruits and clean herbs. Consider organic options when infusing unpeeled fruit.
Preparation is Key: Thinly slice fruits and vegetables. For herbs, bruise them gently by pressing and twisting to release their oils, but avoid pulverizing them.
Combine and Infuse: Add your chosen ingredients to a pitcher or water bottle. Fill with cold or room-temperature water. Add ice if desired.
Wait and Enjoy: Let the infusion sit for at least 30 minutes, or for more intense flavor, refrigerate overnight.
Refrigerate and Refresh: Store the infused water in the fridge and drink within 3-4 days for optimal freshness. After 24 hours, it's best to remove the solids.

By following these simple steps, you can create a satisfying and healthy drink that makes staying hydrated an enjoyable part of your daily routine.

Frequently Asked Questions

Yes, the citric acid in lemons can erode tooth enamel over time. To minimize damage, drink lemon water through a straw and rinse your mouth with plain water immediately afterward.

While generally recognized as safe by the FDA, artificial flavor enhancers can come with side effects like headaches or digestive issues for some people, and they can perpetuate sugar cravings. Natural infusions are a healthier long-term choice.

For optimal freshness and to prevent bacterial growth, store infused water in the refrigerator for up to 3-4 days. It is best to remove the fruit and herbs after the first 24 hours.

Yes, using frozen fruit is an excellent option. Since frozen fruit is picked at peak ripeness, it often has more flavor than out-of-season fresh fruit and can also help keep your water chilled.

Adding a pinch of sea salt can be beneficial for replenishing electrolytes lost during strenuous exercise or illness. However, it's not necessary for normal hydration, and excessive sodium can have negative health consequences.

The temperature is largely a matter of preference. Warm water can sometimes help release flavors more quickly, while cold water provides a refreshing experience. There is no significant difference in health benefits.

Start with a simple, mild combination like cucumber and mint. As your palate adjusts to less sweetness, you can experiment with more complex fruit and herb pairings to find what you enjoy most.

While infused water and staying hydrated can support your body's natural detoxification processes, it is a myth that it magically 'detoxes' your body. Your kidneys and liver already do the work of flushing out waste.