Staying hydrated is always important, especially as the temperature heats up. If you’re physically active, you have even more reason to drink lots of water. But let’s be honest: water, though refreshing, can also be kind of boring. Yet flavorful juices, sodas, energy drinks and teas can be frighteningly high in added sugar. Thankfully, with infused water, you can get the appropriate hydration and still enjoy those fun, fruity flavors – no added sugar needed.

How Much Water Should I Drink a Day?

Did you know that your body is about 60% water? Water is essential for normalizing blood pressure, cushioning joints, regulating temperature, maintaining pH and electrolyte balance, and so much more. Water keeps your entire body functioning properly, so it’s important to ensure you’re getting the right amount every day.

You might have heard that you should drink eight glasses of water per day, but as with most things, the exact amount depends on the individual. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men drink 15.5 cups (125 ounces) and women drink 11.5 cups (91 ounces) of water per day. If you live in a hot climate, enjoy salty or spicy food, spend a lot of time outdoors, are physically active, pregnant or breastfeeding, your body might need more water to stay hydrated.

If you aren’t drinking enough water, you risk becoming dehydrated. Some warning signs of dehydration include weakness, low blood pressure, dizziness, confusion or dark urine. Even mild dehydration can have negative effects on your physical and mental performance.

How Do I Infuse My Water?

Good or bad, your past hydration habits are now water under the bridge. It’s time to upgrade your drinking practices with DIY flavored water. The benefits of drinking water that’s been infused with fruit and herbs go beyond simply providing your body with much-needed hydration; it’ll also satisfy your cravings for something sweet, fruity and refreshing! Here are a few tips to keep in mind when creating your own fruit-infused water:

• Chop or slice fruit and remove any seeds before using.
• The longer your water infuses, the stronger the flavor. Refrigerate your fruit and water combo anywhere from 15 minutes to 24 hours. Any longer and the water may taste bitter and the fruit and/or herbs may start looking limp.
• Refill the pitcher with water as you drink it down. Though each batch will be milder in taste, the ingredients will continue to infuse.
• Tap water works well, but you can brighten things up by using sparkling water instead.
• If you’re entertaining, fill a beverage tub with ice to keep your infused waters chilled. For variety, make multiple flavors and use glass carafes to show off the ingredients.
• Whether building a DIY drink station at a party or drinking at home, use mason jars for smaller or individualized batches.

What Are the Best Infused Water Recipes?

Ready to stir up some flavored water? These popular infused water recipes are super easy and guaranteed to please. Just place the fruit, herbs and ice in a glass carafe or water bottle, fill with water and refrigerate!

• Orange + blueberries
• Apple + blackberries
• Kiwi + strawberries
• Watermelon + fresh mint
• Cucumber + lime + fresh mint
• Pineapple + coconut
• Blueberries + raspberries + strawberries + blackberries (or any combination of available berries)
• Orange + grapefruit + lemon + lime
• Lime + peeled gingerroot
• Honeydew + fresh basil
• Lemon + fresh thyme
• Cantaloupe + fresh mint + blueberries
• Mango + blackberries
• Blackberries + fresh rosemary
• Grapefruit + blackberries
• Pineapple + fresh mint

If none of these blends tempt your taste buds, have fun creating your own wonderful water combinations. Choose your add-ins and raise a glass of infused water to celebrate proper hydration.

Explore more healthy living advice from our team of experts.

_{Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.}