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Do you drink enough water on a daily basis? The recommended daily intake of water is around 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. If you don’t manage to reach that threshold, you’re definitely not alone.
According to a study by the Centers for Disease Control and Prevention, around 43% of adults drink less than four cups of water per day. That’s not nearly enough!
And it’s understandable. We’ve all done it and felt the consequences – headaches, sluggish digestion, fatigue, dry mouth, poor concentration, and even weight gain. The truth is drinking water is boring, and dull – which is why we forget it so often.
That’s why many people have started drinking fruit infused water. However, as with almost every fad, there are pros and cons to it. Let’s take a look at the best fruit in water benefits that might make you consider using this method.
What is Fruit Infused Water?
Fruit-infused water is a method of adding taste to drinking water by soaking fruits and herbs into the water. It’s a great way of adding some fruity taste to the water without adding too many sugars or artificial ingredients.
You can use almost any fruit, as long as the fruits are watery in nature and add taste to water. Lemons are most commonly used, along with other citruses such as oranges.
Berries can be added for sweetness, while many people also like to add herbs such as mint, basil, thyme, peppermint, and others.
The main benefit is that the water is tastier and thus, better to drink. This can increase your water intake significantly if you hate drinking just water. But there are also some other important benefits that have been proven to work in favor of your body. Let’s see what those are.
What are the Fruit in Water Benefits?
There are many benefits to be had when it comes to fruit-infused water.
1. Better Taste = More Water Drunk
One of the main concerns when it comes to drinking water is that it has no taste, and is thus boring to drink. Once you get used to it, it’s just fine. But for people who are used to soft drinks and are looking to switch to a healthier alternative, fruit in water can be a fantastic choice.
The number of choices when it comes to tastes is endless. You can mix almost any fruit you desire and get epic tastes out of the blends.
Anything goes – from lemons and oranges to berries, and even herbs or some vegetables. You can try a different mixture every time to ensure that you’ll never become bored of one mixture or another.
You can also drink it when you want it, but research suggests that drinking fruit infused water during exercise is a great way to enjoy it.
This study by Quench also suggests that up to 77% percent of adults don’t meet their water drinking requirements each day. You can see just why not drinking enough water can become a huge problem.
But because fruit infused water will taste better, more people will decide to drink water because it will taste better, and it will still hydrate us well without the added dangers of soft or fizzy drinks. Arguably, it brings the best of both worlds.
2. More Vitamins and Minerals
Depending on the fruits you use for the fruit-infused mixture, you’ll be getting a healthy dose of added vitamins from this blend.
While not all of the vitamin components of fruits will mix with water, you’ll still be getting a higher dosage of vitamins than you would normally get with only water. How many vitamins and what types of vitamins you’ll get depends on the types of fruits you mix.
Some of the most common vitamins and other nutrients that you can benefit from with fruit-infused water include:
- Vitamin C (lemon, citruses)
- Vitamin B6
- Vitamin B12
- Vitamin E
- Vitamin A (watermelon, some berries)
- Magnesium (cucumber)
And several others we’ve not mentioned, too. You can get a great dose of additional nutrients without putting a risk on your health, because you know what you’re getting, unlike with soft drinks where you get a ton of added ingredients and sugars.
3. Slight Boost to Your Metabolism
Yes, we won’t deny it – this benefit gets exaggerated a lot. But in truth, fruit-infused water can have some nice benefits to your metabolism, which can, in turn, cause you to lose more weight.
The results will be minor, though. You’ll still have to eat healthily and exercise. But every little bit helps, and fruit in water can provide you an important boost when it comes to your metabolism.
Vitamins that you get from fruits are natural metabolizers, especially vitamin C. It’s normal to experience a boost in your metabolism when you ingest more fruits.
Drinking more water alone can bring a boost to your metabolism. And hopefully, this method can get you drinking more water. Research also suggests that drinking cold water can boost your metabolism, so keep your mixture cold to get the benefits.
4. Fruits Contain Electrolytes to Ensure Better Hydration
More electrolytes in the water will ensure better hydration for your body. These are crucial for balancing the amount of water in our bodies, and for making sure our muscles keep working more efficiently and for longer.
Some of the most important electrolytes include calcium, sodium, potassium, and magnesium.
The great thing is that you can easily get all of these ingredients from fruits. Some of the most common fruits that include high levels of electrolytes include watermelons, pomegranates, oranges, cherries, bananas, strawberries, mangos, lemons, and some veggies, such as celery and cucumbers.
Another good tip to add even more electrolytes to your drink is to add just a small spoon of salt – this will add some much-needed sodium for better hydration!
5. No Artificial Ingredients
Another HUGE reason why you should consider fruit-infused water is that you’ll avoid all of the hidden artificial ingredients that are in soft drinks or commercially-bought drinks.
These are notoriously high in sugars and artificial sweeteners, as well as several ingredients that are not the best for your health. Various energy drinks and soft drinks can have so high amounts of sugar that are almost certainly harmful to your health.
These drinks are the single biggest source of sugars for the average adult’s sugar daily intake. In a typical can of soda, you might find up to 10 teaspoons of sugar!
Some of the most sugary drinks include:
- Energy drinks
- Fizzy drinks or soda
- Soft drinks
- Sports beverages
With fruit in water, you’ll know exactly what you’re getting. You don’t have to add sugar in order to make the drink tasty.
6. They Give You a Feeling of Fullness
Drinking more water can give you a feeling of fullness. This study shows that drinking plenty of water before a meal can reduce your calorie intake to up to 13%.
That’s why it’s so important to encourage more water intake, especially for those who need to lose weight. But even if you’re struggling to lose weight and shed extra fat, drinking more water can be beneficial.
Hopefully, fruit infused water can “force” you to drink more water. Because it’s tasty, it’s highly likely that you’ll consume more of it and feel fuller. And drinking water before meals can also reduce your hunger, which can reduce your food intake significantly.
With the added nutrients that you’ll get from the fruits in the water, you’ll also feel better without taking additional supplements or any unnecessary foods.
7. Other Benefits
There are several smaller benefits to be had, although they are largely connected to the types of fruit you use to make fruit-infused water.
- Lemon allows you to create more stomach acid, which can allow you to break down food easier and reduce the reflux.
- Breath refreshment. Certain types of drinks can even make your breath feel fresh and ready for social encounters. This can be especially helpful if you’re in an office and you don’t have another way of refreshing your breath. Try adding some mint to the water.
- Kidney stone prevention. Too much calcium in your diet can cause kidney stones. These fruits contain higher amounts of acids, which will actively break down calcium in order to prevent kidney stones.
- Reduced bloating
- Improved cardiovascular health
Fruit in water can have several benefits, although they can vary in how significant they are. Some will have you believe these can be life-changing, although it’s better to be a bit more modest about the benefits.
If you struggle to drink water because of the boring taste, then this might be the single best way to increase your water intake. It will also add some important nutrients and vitamins, add electrolytes for better hydration, and eliminate the sugars you take in with soft drinks.
Overall, we believe it’s a healthy way to add taste to water and drink more water on a daily basis, although it does take some time for the fruits to infuse (2-5 hours), and it can take some time for you to slice the fruits. But the fruit in water benefits can be great!