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One dietitian's secret to helping your whole family drink more water

July 18, 2017

We all know it is important to drink at least 8 cups of water per day for proper hydration. Unfortunately, some of us (like myself) have a difficult time meeting this recommendation due to the “boring” taste of water. Sometimes powdered sugar-free drink mixes can be a good option, but for some people it might not be.

Sugary Drinks Cartoon Photos

I recently discovered fruit-infused water (yes, I am late to the party), which has been a game changer for me. I find that these fruit-infused waters are not only adult friendly, they are child friendly too. They have a touch of sweetness, but yet are so hydrating and healthy. Plus, who doesn’t want a fresh fruit salad at the end of each drink? It’s like a two-for-one special- if you drink all your water, you get a free fruit salad!

These fruit-infused waters are a great alternative to the typical sugary drinks kids reach for after an exhausting day outside playing with friends. Unlike sugary drinks such as soda and juice, fruit-infused water hydrates the body but also provides the sweet taste kids are looking for. For kids and adults who like carbonated drinks such as soda, try infusing your fruits in carbonated water instead of regular water. This is my favorite way. I find it extra refreshing!

When it comes to making on-the-fly fruit-infused water, you don’t need to follow a set recipe. Take a look in your refrigerator and see what fresh fruits and herbs you have available. Experiment with new and not-so well-known combinations such as fresh lime and blackberries or strawberry basil. Kids can even get in on the fun and experiment with their own fruit-infused water recipes. This is another great way to get kids into the kitchen and get them involved. Win- Win!

These fruit-infused waters are a great alternative to the typical sugary drinks kids reach for after an exhausting day outside playing with friends.

How do I get started?

1. Choose your container. You can use individual mason jars, a regular water pitcher, or a fruit-infusing water bottle or pitcher. Anything that holds water will work. It doesn’t need to be fancy. 

2. Choose your ingredients. Cucumber slices, raspberries, blackberries, lemons, limes, oranges, strawberries, blueberries, apples, pomegranate seeds, kiwi, grapefruit, mint, basil, or rosemary. Pretty much anything! See what works for your family. 

3. Prepare ingredients. Remember to wash fruits before slicing. Slice fruits such as limes, oranges, strawberries, lemons, cucumbers, apples, kiwi, and grapefruit. Blackberries, blueberries, pomegranate seeds, and raspberries are fine unsliced. Herbs like rosemary, mint, and basil will need to be ground slightly to release flavors (but this can be done inside the container). 

4. Show time. Place fruit into container. Pour cool water into container. Mix and lightly press fruit to release flavors. Add herbs. Refrigerate for a few hours or overnight. This will help everything soak in. 

5. EnjoyPour desired amount into glass (if not already in a separate glass). Add a few ice cubes. Don’t forget to add some fruit to your glass too- this is the best part (hello, fruit salad!). I find these fruit-infused waters are perfect for picnics, family dinners or outdoor sporting events. The possibilities are endless!

Here are some combinations to try.Infused Water Bottle

Lime + Mint

Strawberry + Basil

Lemon + Lime

Pomegranate + Blueberry

Lime + Blackberries + Mint

Cucumbers + Lemon

Strawberries + Blueberries

Orange + Kiwi

Strawberries + Lemon +Basil

Strawberries + Lime + Mint

Lemon + Rosemary


Let us know how you like fruit-infused water. What are your favorite combinations?