Hydration is critical for optimal health\u2014but it can be hard to stay on top of your water intake.If you find plain water boring, dietitians say the No.1 ingredient to spruce up your water is fresh fruit.Fresh fruit adds flavor and sweetness without added sugar or calories.<\/p>\n
There\u2019s no doubt that hydration is important<\/a> for our overall health. Staying adequately hydrated helps our muscles and brain function optimally, aids digestion, and even supports healthy skin<\/a>. The only problem is that it can be hard to stay on top of your water intake when\u2013let\u2019s be honest\u2013plain H2O can be boring. There\u2019s a simple way to banish beverage boredom with something you probably already have in your fridge\u2013fresh fruit! OK, we know that adding fruit to your water<\/a> is nothing new, but it\u2019s our tried-and-true strategy for upgrading your water so you\u2019ll actually drink it. Read on to find out why dietitians say that it\u2019s worth a try.\n<\/p>\n Why Fruit Is the #1 Ingredient It\u2019s no secret that regularly sipping on sugar-sweetened beverages like soda, fruit drinks, and sweetened tea is linked with negative health outcomes. But for many, it can be a hard habit to change. According to the Centers for Disease Control and Prevention, almost 50% of American adults drink at least one sugar-sweetened beverage every day. When you\u2019re used to sipping on a sweetened drink with lots of flavor, plain water is underwhelming. That\u2019s why adding fruit can help.\n<\/p>\n \u201cFruit infuses your water with natural sweetness and vibrant flavors, making it way more enjoyable to sip on without any added sugars or artificial ingredients,\u201d says Lauren Manaker MS, RDN, LDN<\/a>. What\u2019s more, changing the fruit you add to your water often adds variety to, so you\u2019ll be more inclined to actually drink your water.\u00a0\n<\/p>\n Adds Flavor without Calories <\/p>\n Too many liquid calories can contribute to weight gain because you\u2019re less likely to adjust your calorie intake the rest of the day to compensate. This is particularly true when it comes to sugar sweetened beverages, which have a strong connection to overweight and obesity. That\u2019s why adding fruit to your water can be such a win-win. According to Daria Zajac, RD, LDN<\/a>, \u201cit can help curb cravings<\/a> by giving you a flavorful option that satisfies your senses\u2014without extra calories or solid food.\u201d In other words, you can help satisfy that craving for flavor while you sip without the extra calories in a sugar sweetened beverage or fruit juice.\u00a0\n<\/p>\n You May Score Extra Nutrients <\/p>\n Adding fruit to water to infuse it with flavor is most often done at home, so there is little standard nutrition information available. That doesn\u2019t mean that some of the nutrients in the fruit aren\u2019t getting into your infused water. \u201cDepending on the fruit, you\u2019re also getting a subtle dose of vitamins, antioxidants, or even a little extra hydration from the fruit itself. Think of it as a mini health upgrade in every sip!\u201d says Manaker.\n<\/p>\n Recipe Inspiration <\/p>\n Ready to give fruit infused water<\/a> a try but need some inspiration? Try these recipe ideas.\n<\/p>\n Lemon Strawberry<\/a>: this one is inspired by strawberry lemonade but without the added sugar. Thinly slice a handful of strawberries as well as a half a lemon and add to your bottle of cold water. Fresh basil also makes a lovely addition to this option.\u00a0 Hydration Tips <\/p>\n Now that you know how to upgrade your water with fruit, here are some additional strategies that can support you in reaching your hydration goals:\n<\/p>\n Start Your Day with Water<\/a>: Get a head start on your hydration by making it a habit to sip on a glass of water after waking. \u201cStart your day with a glass of water\u2014about 12 ounces when you wake up. That\u2019s nearly 20% of the classic 64-ounce daily goal,\u201d says Anna Smith, MS, RDN, LDN<\/a>. Meal Plan to Try 7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian<\/p>\n <\/a><\/p>\n Our Expert Take <\/p>\n
\n There\u2019s No Added Sugars <\/p>\n
\nCitrus: add cold water to your glass or water bottle then add thin slices of lemon, lime, orange, or even grapefruit.\u00a0
\nCucumber Watermelon<\/a>: this combo is a refreshing option for the hot summer months. Add your cold water to a glass or water bottle then top with cubed watermelon and thinly sliced cucumber. If you have it on hand, add a bit of fresh mint as well.\u00a0
\nKiwi Lime<\/a>: top your glass with cold water and ice then add peeled and sliced kiwi and sliced lime for a tropical-inspired infused water.
\nLemon, Cucumber, and Mint: another refreshing combination that is perfect for summer. Follow this recipe<\/a> to make a pitcher of infused water that can be stored in the fridge so it\u2019s ready to refill your glass throughout the day.<\/p>\n
\nPair Water with Meals<\/a>: In addition to starting your day with a big glass of water, some find it helpful to pair water with meals. \u201cPairing water with meals helps make hydration a natural habit, not an afterthought,\u201d says Zajac. This one habit can help you add at least three glasses of water to your total fluid tally for the day.\u00a0
\nMake it Fun: A little external motivation can go a long way. \u201cUse a pretty water bottle or add fun extras like fruit, herbs (hello, mint!), or even a splash of coconut water to keep things interesting,\u201d says Manaker.
\nPrep Your Bottle: Streamline your morning routine by filling a water bottle the night before and keeping it in the fridge, suggests Manaker. \u201cThat way, you have a grab-and-go option that is good for you and good for the planet,\u201d she says.
\nHydrate on Vacation Too<\/a>: Nothing throws off your normal routine like travel and that can be true for your hydration as well. \u201cI notice many of my clients do great in their daily routines, but when they travel, all bets are off with their water consumption,\u201d says Smith. \u201cBe consistent when you travel, especially if you’re flying or going somewhere hot.\u201d So be sure to leave room in your bag to pack a favorite reusable water bottle!\u00a0\u00a0<\/p>\n
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