Staying hydrated is crucial for maintaining overall health, but sometimes plain water can get a little boring. Fortunately, there are numerous healthy additives you can mix into your water to not only enhance its flavor but also boost its nutritional value. Here are ten healthy water additives to try:
1. Lemon
Lemon slices and lemon juice are among the most popular water additives. Lemons add a tangy, citrusy flavor to water, increasing your water consumption while providing several nutrients and beneficial plant compounds. They are an excellent source of vitamin C, which is critical for immune function and has powerful antioxidant effects. Just two tablespoons of lemon juice provide 13% of your daily vitamin C needs. Adding lemon slices or lemon juice to your water can help maintain optimal vitamin C levels, reducing your risk of developing many health conditions, including heart disease.
2. Tart Cherry Juice
Tart cherry juice has a sweet and slightly tart flavor perfect for jazzing up plain water. It’s an excellent choice for athletes and gym-goers looking for an easy and delicious way to support muscle recovery. Research suggests that drinking tart cherry juice could facilitate muscle recovery and reduce delayed-onset muscle soreness (DOMS). Tart cherry juice contains anti-inflammatory compounds, including anthocyanins, which may help reduce muscle damage and soreness.
3. Ginger Slices or Ginger Juice
If you like ginger tea, ginger slices or ginger juice could become your new go-to water additive. Ginger’s warm, spicy flavor pairs well with other water additives like lemon juice. Ginger contains antioxidant and anti-inflammatory substances, including shogaols, gingerols, and zingerone. These compounds combat inflammation and have pain-reducing and muscle-relaxing effects. Some research suggests that ginger treatments may help reduce period-related pain. Try adding ginger juice or ginger slices to your water for a soothing and flavorful drink.
4. Magnesium Powder
Magnesium is a mineral required for blood sugar regulation, muscle contraction, blood pressure maintenance, and many other critical body processes. Magnesium supplements can help improve overall health and may be especially beneficial for those with hypertension (high blood pressure), hyperglycemia (high blood sugar), and several other health concerns. Magnesium supplements are available in many forms, including powdered products. Adding magnesium powder to your water can help reduce blood sugar and blood pressure and improve constipation.
5. Pomegranate Juice
Pomegranates and pomegranate juice are rich in protective plant compounds with antioxidant and anti-inflammatory activity, such as anthocyanins, ellagitannins, and organic acids. Studies show that drinking pomegranate juice regularly could benefit heart health by reducing blood pressure and may support cognitive function by lowering inflammation and enhancing memory. Add a splash of pomegranate juice to your water for a heart-healthy way to stay hydrated.
6. Electrolyte Powders
Electrolyte powders are dietary supplements that typically contain sodium, potassium, phosphorus, magnesium, and chloride, essential minerals for health. Adding electrolyte powders to water can help optimize hydration status, especially for athletes and people working in hot environments. Electrolyte powders can also benefit people experiencing fluid loss through diarrhea or vomiting. Choose electrolyte powders sweetened with natural sugar alternatives like monk fruit or stevia to limit added sugar intake.
7. Mint
Mint leaves add a refreshing flavor and aroma to your water, which can be particularly helpful when you’re feeling nauseated. Studies show that simply smelling mint can help reduce nausea and vomiting in certain populations, including pregnant women. Try combining mint leaves with ginger juice or sliced ginger in your water for additional anti-nausea benefits.
8. Orange and Grapefruit Slices and Juice
Citrus fruits like oranges and grapefruits are packed with flavor and health-promoting compounds like polyphenols, such as naringin and ferulic acid. Boosting your intake of polyphenol-rich foods can support cellular health, improve longevity, and reduce your risk of common health conditions like heart disease and neurodegenerative diseases. Add a few slices of orange or grapefruit to your water or freeze their juice in ice trays for a delicious way to keep your water cool while adding a punch of citrusy flavor.
9. Hibiscus
Hibiscus tea has a fruity and slightly tart taste and can be enjoyed hot or cold. Infusing your water with loose-leaf hibiscus or hibiscus tea bags can give your drink a beautiful ruby-red color while enhancing its health benefits. Hibiscus tea is rich in anthocyanins, which have potent antioxidant and anti-inflammatory effects. Studies show that drinking hibiscus tea could reduce blood pressure and decrease markers of inflammation.
10. Green Tea
Green tea is another type of tea that can greatly benefit your water. It can be enjoyed hot or cold and pairs well with other water additives like ginger and lemon. Green tea is a concentrated source of polyphenol antioxidants, including catechins like epigallocatechin gallate (EGCG). EGCG has powerful cellular-protective and anti-inflammatory effects. Drinking green tea regularly may reduce your risk of health conditions like heart disease, certain cancers, and even depression.
How Much Water Should You Drink Per Day?
Your hydration needs depend on factors like your environment, activity levels, body weight, and pregnancy and breastfeeding status. While hydration needs vary, the Institute of Medicine (IOM) recommends that adult women and men consume 11.5 cups (2.7 liters) and 15 cups (3.7 liters) of water daily, respectively. Most people can maintain their hydration status by letting their thirst dictate their fluid consumption. You can also assess your hydration level by the color of your urine; it should generally be pale yellow, like light straw. Darker-colored urine may indicate dehydration.
Other Ways To Boost Your Hydration
In addition to drinking plenty of water, consuming hydrating foods like fruits and vegetables is an easy and nutritious way to meet part of your daily water needs. Cutting back on foods and drinks that contribute to dehydration, such as those high in added salt and alcohol, can also help keep you hydrated.
By incorporating these healthy water additives into your routine, you can make hydration more enjoyable and beneficial for your health.