Water is essential for good health, and it's extremely important that we replace the fluid that is lost each day from our body through normal bodily functions. However, there are many who find plain water a little bland. If this is you, then your daily intake of water may be compromised. Average intakes for women should be about 2.7 liters, while men should consume about 3.7 liters.
But, your drinking water doesn't have to be boring. You can improve the taste of your drinking water using various methods to add flavor without added sugar or empty calories.
Here are 6 such easy ways you can modify the taste of your drinking water.
The simplest way to flavor your water is by using fruits. There are a couple of different ways you can use fruits to flavor your water.
You can make a fruit infusion by simply chopping your favorite fruit in a bottle or jar of water and letting the flavors naturally diffuse into the water. You can add any fruit that you like; Slices of lemon, lime, and cucumber, strawberry, blueberry, raspberry, blackberry, apple, pineapple, and mango are just some of the fruits that are great for this purpose. You can even crush the fruit a little to get a bit more flavor.
The advantage of this simple fruit-infused water is that since it's very lightly flavored, you can consume it all day long without worrying about it being too sugary or concentrated.
Fruit-infused water will help you get your daily water requirement, and will also promote the consumption of more fruits, giving you an extra supply of fiber, vitamins, and minerals. Fruit is also rich in antioxidants, which can help to support the immune system.
Fruit juices are another delicious yet healthy option. You can either prepare fresh fruit juices at home or you can buy any unsweetened natural fruit juices that you can use to mix in your water for flavoring.
Several tart fruit juices, like pure cranberry juice or pomegranate juice, can be difficult to consume on their own.They can be mixed with water to dilute them a bit for a better drinking experience.
ruit juices are already naturally sweetened, thanks to fructose. So if you have a sweet tooth then you can consider drinking fruit juices, without worrying about the unhealthy calories. Just make sure to consume only 100% juice with no added sweeteners.
Fruit juices are more concentrated than fruit-infused water, and therefore many people may not be able to consume them all day long. Large amounts of fruit juice could have also undesirable side effects, including elevated blood sugar, gastrointestinal discomfort, and provide an excess amount of calories. Acidic fruit juice like orange, lemon, or lime could cause acid reflux and even lead to erosion of tooth enamel if consumed in large quantities over time.But, adding a couple of glasses of fruit juices in your daily diet would help you increase your water intake.
With fruits you will always have a variety of options which can even change depending on the time of year. Check a local farmer’s market or farm to find some fruits that might be new to you.
Using herbs or consuming herbal tea is another great way to make your daily water intake a little bit more interesting. You can make herbal infusions by steeping the herb in hot water for 10-15 minutes.
Ginger, lemongrass, basil, mint, sage, and thyme make amazing herbal infusions. But it's not limited to these. You can use any herb of your choice. Fresh herbs can really pack a punch and are delicious when combined; for instance, basil and thyme can be a beautiful addition to sparkling water.
Herbal tea (without actual tea leaves) is composed of multiple herbs and does not contain caffeine.. So, it will give you the benefits of herbs without the side effects from caffeine. Herbal teas can have an interesting mix of herbs, plant flowers and leaves, and spices. They are a great alternative to coffee, and some do not have the same diuretic properties of coffee. .
However, some herbs may also have side-effects when consumed in a very high amount. So, to avoid that, limit the intake of herbal infusions to 3-4 cups per day.
Tea is another great option to supplement your water intake. Tea has some really great health benefits too, including improved brain function, anti-inflammatory properties, and stress-relief.
Tea is similar to an herbal infusion, and can be consumed either hot or iced. To be considered a proper “tea”, one would contain actual tea leaves; green, black, or white. Tea leaves do contain caffeine, which can be difficult for some to manage. Caffeine is also a diuretic, meaning that it will make the body get rid of water and promote dehydration if not replaced. Daily caffeine recommendations are no more than 400mg, which is about the equivalent of four cups of coffee or tea.
You can also add herbs and flowers to further enhance the flavor and aroma of your tea, or to make new flavor combinations depending on the time of year
4. APPLE CIDER VINEGAR
Apple cider vinegar (ACV) is another option that is very well known to the health industry. You can use it in small amounts to flavor your water. But, the biggest drawback of drinking ACV is that it's extremely tart. You should not drink it without diluting it in water. Even one tablespoon of ACV in a glass of water may be too tart for many. But, if you have a taste for tartness then you might like it. Another option would be to add a small amount of ACV and a drizzle of honey. Vinegar is acidic, and can cause some gastrointestinal discomfort if consumed on it’s own.
5. EDIBLE FLOWERS
If you have a garden with a variety of edible flowers or a friend with a garden, this one's for you!
You can flavor your plain water using any edible flowers. Some of the commonly used flowers to prepare such floral infusions are rose, hibiscus, chamomile, orange blossoms, lavender, linden, and jasmine.
These edible flowers have some amazing health benefits as well and have been used in many ways for generations.
The simplest way to flavor your water with flowers is by steeping the organic flower petals in hot water for 15-20 minutes. Organic flowers have been grown without inorganic pesticides, but it’s important to remember that there are still lots of “organic” pesticides and herbicides that can be used on plants. Therefore, it’s important to properly clean your flowers prior to consumption. Excrement from birds and animals, along with dirt, can hide inbetween flower petals and leaves.
Your water intake does not necessarily need to be through plain water or flavored water. If you like spices and savory beverages, then soups and broths can be a good alternative for you.
Both soups and broths are made by boiling vegetables, herbs, spices, and protein in water, and both are extremely nutritious. They will not only fulfill your water requirement and get you some extra vitamins and minerals, but the spices you use in your soup and broths may improve your metabolism, and increase your satiety level as well; making it a very good option for anyone trying to lose weight. Simmering vegetables and meat bones for several days can produce a rich, satisfying bone broth, with the added benefit of collagen from the bones. Collagen helps to promote elasticity in muscles and connective tissues in the body, and production slows during the aging process.
Store-bought soups and broths may have a lot of salt and preservatives in them. Therefore, for best results prepare them at home, or purchase high quality stocks and broths with no added sodium.
Drinking water doesn't need to be boring. There are many ways using which you can make your water taste better. Consuming water and adequate fluids is important and vital for health.
A great way to meet your daily fluid requirements are to consume a variety of beverages; flavored waters, teas, herbal infusions, broths, and even water flavored with apple cider vinegar are all ways to help meet your fluid requirements.
Preparing these at home, without added sugar, helps to promote optimal health without excess empty calories. Consuming a variety of beverages can also keep life interesting and keep you excited about consuming fluids!