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As summer temperatures rise, it becomes even more crucial to stay hydrated and replenish our bodies with essential nutrients. While drinking plain water does the job, why not take hydration to the next level with refreshing infused water recipes? Infused water not only adds a burst of flavor but also provides extra vitamins, minerals, and antioxidants to keep you energized throughout the day. In this article, we’ll explore five delightful infused water recipes that will keep you cool, hydrated, and nourished this summer.

Before we begin, I’d like to share with you a client story. Sarah, a young girl in her early teens, often found herself battling debilitating headaches that seemed to strike out of nowhere. After careful observation, she realized that these headaches were directly linked to her hydration levels, as they would intensify when she didn’t drink enough water.

The dehydration headaches Sarah experienced were a result of her body’s response to insufficient fluid intake. As she learned to prioritize hydration and drink water regularly throughout the day, she noticed a significant reduction in the frequency and severity of her headaches.

Sarah’s experience with dehydration headaches served as a valuable lesson about the importance of maintaining proper hydration. She now takes proactive measures to ensure she drinks enough water, and her headaches have become a thing of the past, allowing her to live a more comfortable and active life!

If you are experiencing unwanted health issues, something as simple as hydration may be linked to your concerns. Don’t like the taste of plain water, or struggle to get your kids to drink more water? Try some of these simple recipes below.

Cooling Cucumber Mint

When the summer sun beats down, nothing tops the cooling effect of cucumber and mint-infused water. Cucumbers are known for their high water content, while mint leaves add a refreshing touch. Cucumbers also contain silica, which supports healthy skin and hair(1). Simply slice a cucumber and add a handful of fresh mint leaves to a pitcher of water. Let it steep in the refrigerator for a few hours and savor the soothing, hydrating combination.

Revitalizing Citrus Bliss

Start your day with a zesty twist by infusing your water with citrus fruits. Citrus fruits, such as lemons, oranges, and grapefruits, are rich in vitamin C, which supports your immune system and boosts collagen production for radiant skin(2). To prepare Citrus Bliss, slice a lemon, an orange, and half a grapefruit, and add them to a pitcher of chilled water. Allow the fruits to infuse for at least an hour, and then enjoy the tangy, invigorating flavors.

Refreshing Raspberry Lime

Raspberries are a burst of tart and sweet flavors, while lime adds a zesty twist to any beverage. This combination tastes delightful and provides a rich source of antioxidants and vitamin C. To make this infused water, muddle a handful of fresh raspberries in a pitcher. Slice a lime and squeeze the juice into the pitcher. Add the lime slices and fill the pitcher with water. Allow the flavors to infuse for a few hours in the refrigerator. Serve this vibrant and tangy-infused water over ice for a refreshing summer treat.

Energizing Ginger Mango

Mangoes are juicy and tropical, and when paired with the spiciness of ginger, they create a unique and invigorating infused water. Mangoes are loaded with vitamins A and C, fiber, and antioxidants, while ginger aids digestion and has anti-inflammatory properties(3). To make this exotic-infused water, peel and slice a ripe mango. Peel a thumb-sized piece of ginger and slice it into thin pieces. Add the mango and ginger slices to a pitcher of water and refrigerate for a few hours to allow the flavors to infuse. This aromatic and rejuvenating infused water will transport you to a tropical paradise.

Invigorating Blueberry Rosemary

Blueberries are small but packed with antioxidants, making them a perfect addition to infused water. When combined with the herbal notes of rosemary, this infused water becomes a refreshing and health-boosting drink. Blueberries are known to support brain health (4) and reduce oxidative stress, while rosemary has anti-inflammatory properties(5) and aids in digestion. To make this delightful infused water, muddle a handful of fresh blueberries and a sprig of fresh rosemary in a pitcher. Fill the pitcher with water and refrigerate for a few hours. Serve this beautiful and aromatic infused water with some extra blueberries and rosemary sprigs as a garnish for a sophisticated summer sip.

Remember to always use fresh and high-quality ingredients when making infused water. You can adjust the intensity of flavors by adding more or less of the fruits and herbs based on your preferences. Stay hydrated and enjoy the vibrant flavors of these refreshing infused water recipes all season long. Cheers to a healthy and delicious summer!


Vanessa Harris
Cancer Nutritionist

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