A reminder to hydrate: Try fruit infused water

A reminder to hydrate: Try fruit infused water

During these hot summer months in New Orleans, the heat and humidity kick into high gear. It’s important to get enough fluids, which can help prevent dehydration and other heat-related illnesses.

For some, drinking enough water is tough. Discover how infused water helps us hydrate more easily. And give it a try for yourself.

How much water should you drink a day?

On average, men should drink at least 13 cups (3 liters) of water per day and women 9 cups (2.2 liters), according to the Institute of Medicine. But the amount of water you need depends on your body and your activity levels.

If you do a lot of outdoor exercise, especially in the heat and humidity, you need more water to replace the fluids you lose by sweating.

Pay attention to the dryness of your mouth. If you’re thirsty, your body may be dehydrated already. Your urine is also a sign of how much water you need. Pale yellow and clear urine mean that you’re well-hydrated. If your urine is dark, it’s time to drink up.

How to drink more water

Maybe you find it hard to drink water or don’t like the flavor much. That’s okay. There are plenty of ways to get your fluids, such as:

  • Set a timer: If it’s hard to remember to drink water during the day, try setting a timer for every 20–30 minutes. When the timer goes off, take a drink. It’s also helpful to carry a reusable water bottle everywhere you go.
  • Eat your water: Some foods have water. Fruits and vegetables have the highest percentage of water, including salad greens, watermelon, cucumbers, tomatoes, berries, and bell peppers. So, eat up to add to your fluid intake.
  • Avoid dehydrators: Alcohol, sugar, and caffeine all make you less hydrated. It can be tempting to cool off with a daiquiri or snowballs (a New Orleans staple), but these treats don’t give you the water you need.
  • Add flavor: Infusing water with fruit, vegetables, or herbs is a natural and easy way to add flavor—which can make you more inclined to sip.

Health benefits of infused water

Infused water is a way to add flavor without additives and cut back on sodas, juices, or other sugary beverages. Depending on the ingredients you choose, infused water also provides some extra nutrients from the vegetables, fruit, or herbs.

Drinking water can help your body stay at a normal temperature in the heat. It also lubricates your joints, protects your spinal cord and other tissues, and helps you get rid of waste.

Infused water recipes

The good news about infused water is that it’s easy to make. Just follow these three steps:

  1. Add the fruit, vegetable, or herb of your choice to the bottom of the glass.
  2. Lightly mix or muddle the ingredients to release juices.
  3. Add water.

Enjoy infused water right away or let it chill for about an hour to strengthen the flavor. You can refill your glass throughout the day using the same ingredients, but don’t keep them for longer than three days.

For your ingredients, choose flavors you enjoy. Tropical fruits, such as citrus, and berries tend to infuse better than stone fruits and melons. Try one of our recommendations:

  • Lemon, cucumber, and mint
  • Lemon, strawberry, and mint or basil
  • Strawberry, blueberry, and lemon
  • Lemon, lime, orange, and cucumber
  • Cucumber and mint
  • Pineapple, cantaloupe, and strawberry

Other ways to stay hydrated and healthy

As you enjoy the summer days, drinking water is great way to protect your health. But there are other things to remember, too—like sun safety, heart health in the heat, and nutrition. Talk to your doctor about how you can feel your best. And if you haven’t scheduled your annual wellness exam, schedule with an LCMC Health primary care provider today.