Drink Up: Boost Hydration With Infused Water

Increasing your water intake is one of the best things you can do to improve your health, yet so difficult for some. Infused water is one way to make healthy hydration habits stick (and perhaps be enjoyable, too).

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While we know that proper hydration is important for optimal functioning and peak performance, it’s not always so easy to get in our recommended ounces of water each day. (Get the 411 on H20—including how much you should be drinking on the daily and why). At our recent Ascend virtual happy hour, we were reminded how fun it can be to incorporate fresh fruit and herbs into our drinks to amp up the flavor without the added sugar and empty calories, and were inspired to carry that over to liven up our water glasses. After all, despite the health benefits—more energy, clearer skin, and faster recovery to name a few—drinking enough water can feel like a chore. With the warmer months approaching, now is the time to boost your water intake so that it becomes routine by summer.

 Infused water is just one of our hydration hacks (get the full list here). Between fresh or frozen fruit, herbs and spices, there are endless combinations—you simply can’t go wrong.


When making infused water at home, consider the following tips:

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  • Use a large pitcher or container so that you’ll have multiple servings.

  • Consider planting herbs in your garden for easy access all summer long.

  • Stock your freezer with a variety of frozen berries and fruit.

  • Let your water sit in the refrigerator for several hours for maximum “flavor.”

  • To lessen the bitter flavor, remove the rind of citrus fruit.

  • Peel your vegetables (such as cucumber), especially if nonorganic.

  • Muddling fruit and slightly bruising the herbs will help release their flavors into the water.

  • Infused water is a great replacement for juice, so get your kids involved!

  • If you quickly drink the water (bravo!) you can re-use the ingredients and simply fill with more filtered water.

  • Yes, you can use plain sparkling water, too!


When making infused water, choose from the following ingredients:


Herbs: basil, mint, rosemary, thyme, sage, cilantro, lavender


Fruit: strawberries, blueberries, blackberries, raspberries, grapefruit, oranges, lemons, limes, watermelon, cherries


Vegetables: cucumber, peppers


Spices: Ginger root, cinnamon sticks, cardamom

Try these combinations, or make your own!

  •  Strawberry, lemon and basil

  • Orange, cucumber and mint

  • Blueberries, lemon and rosemary

  • Blackberries, lime, lemon thyme and sparkling water



 Are you up for the challenge to drink more water? Share your infused creations by tagging @ascendcycle or #howiascend.