Does Drinking Infused Water Have Health Benefits?
Infused water is becoming more popular as people try to find healthier alternatives for daily hydration.
But aside from its delicious taste, does infused water have any health benefits?
As we will explore in this blog post, most of the benefits of infused water don't come from the healthy ingredients added. Instead, the benefits come from drinking the water itself.
Let's dive more into the benefits of infused water, infused water myths, how to make infused water, and more!
Table of Contents
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What is Infused Water?
Infused water is water that is infused with fruits, vegetables, herbs, and spices for a refreshing and flavorful hydrating beverage.
Infused water has gained much popularity in recent years, with many health claims about its potential benefits.
Research supports some of these claims, while others have yet to be proven. Before diving into the myths of infused water, let's first explore some of the benefits.
What are the Benefits of Infused Water?
Before we look at the benefits of fruit-infused water, it's important to remember that the benefits depend on the ingredients used.
It’s important to note that while adding fresh fruit, vegetables, and herbs can help make drinking more water enjoyable, eating the fruit in its whole form is generally better for your health.
Eating the food in the whole form will ensure the most nutritional value, as the fiber and other essential nutrients are preserved.
It's also essential to remember that many of the advantages to your overall health come from drinking more plain water in general. The benefits are not just from the fruit, vegetables, or herbs you add.
But adding a few slices of lemon or cucumber can give your water an extra boost of flavor and can make drinking more enjoyable!
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Here are the benefits of drinking infused water (and water in general):
1. Helps Suppress Your Appetite
Drinking water can help suppress your appetite, and infused water can provide a similar benefit.
Thirst can be mistaken for hunger by the brain. Drinking water can help combat cravings and suppress appetite, as it sends signals to the brain, signaling fullness.
Drinking water before meals is especially beneficial in suppressing appetite and reducing food intake. Research shows that consuming two glasses of water before a meal can lead to eating 22% less food.
So fill your stomach with water first - it may help you feel fuller, achieve better health and wellness, and save calories in the process!
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2. Helps Boost Your Metabolism
Quenching your thirst with plain water can help to rev up your metabolism, while infused water offers the same metabolic lift.
Drinking plenty of water is essential for maintaining a healthy metabolism. Research suggests that even mild dehydration can slow your metabolic rate.
Also, consuming cold water may increase thermogenesis or the body’s production of heat. This leads to a faster metabolism, which, in turn, can mean more effective weight loss.
One study showed that drinking two glasses of 71°F water led to an average 30% increase in metabolic rates for 14 adults.
While these effects are not substantial enough to cause significant calorie deficits, it is still essential to stay hydrated.
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3. Makes it Easier to Exercise
Hydrating with water can make it much simpler for you to exercise, and infused water may be the perfect solution if you're looking for an extra flavor kick.
Staying hydrated is essential for making exercise easier. When adequately hydrated, your muscles can move more efficiently, and your joints are better lubricated, allowing smoother movements.
Drinking enough water before and during physical activity can help reduce fatigue so that you can push yourself harder and get even more out of each workout.
Also, proper hydration helps regulate body temperature during exercise, reducing the risk of overheating and ensuring you can stay active longer.
Exercise is important because it helps reduce the risk of chronic diseases, such as heart disease, high blood pressure, and diabetes.
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4. Contains Some Vitamins and Minerals
Infused water contains some vitamins and minerals. But for a more significant nutritional benefit, eating the fruit, vegetable, or herbs whole is best.
While adding these ingredients to your water boosts its nutrient content, its vitamin and mineral levels are still pale compared to eating these healthy ingredients in their whole form.
When eating whole fruits and vegetables, you get the benefits of dietary fiber and other compounds not found in the more diluted form found in infused water.
For maximum nutrition, drink infused water while enjoying a snack of the same fruits and veggies used to infuse it!
5. Helps boost your immune system
Water consumption helps boost your immune system, and infusing it with fruits high in Vitamin C can be an even greater benefit.
When adequately hydrated, our bodies can better protect us from germs, viruses, and other infection-causing organisms.
Vitamin C is well known for its ability to support the immune system by stimulating the production of white blood cells, which fight off disease.
Adding citrus fruits like oranges or lemons to your infused water provides extra vitamin C and a little flavor, so you can enjoy your drink while also giving your immunity a natural boost.
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6. Can help with Digestive Health
Water is essential for digestion as it helps break down food and carries nutrients to cells throughout the body.
Adding lemon-infused water to the mix can be especially helpful for digestion as it contains citric acid, which helps stimulate enzymes that aid in digestion.
Another great benefit of lemon water is that it has been shown to help reduce bloating and gas associated with digestive problems due to its anti-inflammatory properties.
So, adding lemon to a glass of water can be an easy and natural way to improve your digestion.
7. Helps Improve Energy Levels and Mood
Drinking plenty of water can be highly beneficial for the body and mind, helping to increase energy levels and improve mood.
When dehydrated, our organs cannot function optimally, leading to fatigue and confusion.
Adding some extra flavor with infused water can also help you stay hydrated throughout the day because it's more enjoyable to drink.
So next time you're feeling low on energy or need a boost, try some flavored infused water (or plain water) rather than reaching for sugary drinks or caffeine!
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8. Lessens Symptoms of Stress
Drinking water is a great way to reduce stress and its associated symptoms. When the body becomes dehydrated, it can become easily stressed, leading to headaches, fatigue, and even anxiety.
But drinking plenty of water throughout the day can keep your body hydrated and feeling better.
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Infused Water Myths
Infused water is a great way to add flavor and hydration to your daily routine. But it's important to separate fact from fiction regarding this popular beverage.
Here are some of the most common myths debunked:
Infused water is more hydrating than regular tap water
This isn't true, as both types of water have similar hydrating levels.
Infused Water Detoxes Your Body
Many people believe that consuming infused water helps detox their bodies, but this is a myth.
While certain ingredients like lemon and ginger have been known to help the digestive system, no scientific evidence shows that drinking infused water will reduce toxin levels in your body.
Consuming more whole fruits and vegetables is a better way to ensure you get all the necessary vitamins, minerals, and antioxidants for proper health and well-being.
How Do I Make Infused Water?
Here is a step-by-step guide to making infused water, plus a handy infographic that you can pin for later!
Choose your ingredients - choose your favorite fruits, vegetables, and herbs. See the next section for some of the most frequently used ingredients.
Rinse the ingredients - rinse all the ingredients thoroughly in cool water to ensure they're clean.
Cut into small pieces - cut the ingredients into small slices or cubes so they are easier to infuse.
Add water - fill a large pitcher with filtered water and add the cut-up ingredients. Stir the mixture to combine them. You can have the water cold or at room temperature.
Let it sit in the fridge - cover the pitcher of water with a lid and let it sit overnight or for at least 4 hours in the refrigerator to release all the flavor into the water. The longer it sits, the stronger flavor it will have.
Strain and serve - strain out any excess pieces or particles before serving your infused water. Enjoy!
What Ingredients Can I Use in My Infused Water?
Infused water is a great and easy way to get the necessary water intake for your body without having the same boring taste.
Adding fruits, veggies, and herbs can give your water an extra boost of flavor and nutrients.
Here's a list of the most popular options:
◆ Fresh Lemon
◆ Ginger
◆ Cucumber slices
◆ Mint leaves
◆ Apple slices
◆ Cinnamon stick
◆ Orange
◆ Berries (strawberries, raspberries, blueberries, etc.)
◆ Celery
◆ Parsley
◆ Basil leaves
◆ Watermelon (watermelon is extra hydrating due to its high water content!)
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How Much Water Should I Drink?
Staying hydrated is a key part of maintaining a healthy lifestyle. But how much water should you be drinking every day?
In general, the recommended amount is eight 8-ounce glasses of water or 64 ounces per day. But this amount can vary depending on your weight and activity level. Other factors such as altitude, climate, and diet can also affect your daily water intake needs.
Listening to your body and drinking when you're thirsty is essential.
Try carrying around a large water bottle with you to ensure you always have water when you need it!
How Can I Tell if I'm Getting Enough Water?
Dehydration (even mild dehydration) can lead to serious health issues, so knowing how to recognize the signs is important.
Here are some of the most common indicators that you may be dehydrated:
✔ Dark-colored urine
✔ Feeling thirsty and dry mouth
✔ Low energy levels
✔ Headaches
✔ Muscle cramps or weakness
✔ Difficulty concentrating and focusing
✔ Dry skin
Conclusion
To sum it up, infused water is a great way to get your daily recommended dose of water with an added flavor boost.
While there isn't much evidence that it will detox or provide much more health benefits than regular water, it's still an excellent alternative to sugary drinks, such as fruit juice or soft drinks.
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References:
https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.
https://pubmed.ncbi.nlm.nih.gov/25893719/
https://pubmed.ncbi.nlm.nih.gov/24179891/