This post breaks down some easy, natural ways for how to make water taste better! So if you're looking to stay hydrated by just can't gulp down another sip of plain ole' water, read on my friend!
Natural Ways to Make Water Taste Better
If you're looking to live healthier (and I assume you are if you landed here), you’ve probably heard over and over about the important role water plays in supporting your health. No doubt you’ve heard things like “stay hydrated!” or “drink more water!” as a part of the message to overall healthy living.
So many people know they “should” drink more water, but don’t like the taste of water and so they opt for other beverages instead. So here are some natural ways to improve the flavor of water.
In other words: You don’t have to buy artificial flavoring to make your water taste good!
Benefits of using Natural Ingredients to Make Water Taste Better
The bonus to using natural ingredients when considering how to make water taste better are numerous. Below are a few honorable mentions:
- It lets you know exactly what you’re putting in your body. No artificial ingredients or color dyes you can't pronounce the name of.
- It often costs less than buying a squeeze or powder.
- The biggest one for me: you get the health benefits of the ingredients you are adding. Functional foods, anyone? Food truly is medicine and especially preventative medicine. So make your water hydrating and functional.
ICYMI: Definition of functional foods: nutraceuticals, functional foods are highly nutritious and associated with a number of powerful health benefits. For example, they may protect against disease, prevent nutrient deficiencies, and promote proper growth and development.
Or put to you scientifically: many ingredients have potentially bioactive phytochemicals that have valuable medicinal properties!
Suffice it to say by adding things like mint, lemon juice, and ginger to water, you aren't just making your glass of H2O taste better, you're actually adding other health benefits, too!
My favorite way to make water taste better
All that said, you’re here because you want to know how to make water taste better.
So here’s my favorite combo to keep it fresh!
- Juice of ½ a lemon
- A few slices of fresh ginger
- A sprig or 2 of mint leaves
- Water (can sub sparkling water)
- Optional: ice
Mix the lemon juice, fresh ginger, and mint leaves in your favorite glass and pour water over it! Add ice if you want.
Of course, you can totally customize the amounts according to your taste!
You know me well enough by now that I can't just give you a recipe for how to make water taste better and not tell you how amazing the individual ingredients are for your health! I geek out on digging into the science and research so here's some fun facts and also more info about the health benefits of the 3 key ingredients in the recipe.
You probably know it for providing nausea relief, but ginger is a little super engine that could and it does a lot more than just that.
Ginger fun facts
- It’s closely related to tumeric (another anti-inflammatory hero)
- Gngerol is the part of the ginger root that is the literal “food as medicine” portion
- It has a long history of uses in alternative and traditional medicine
- Ginger comes from a flowering plant in India and Southeast Asia. We eat the root of the plant.
Health benefits of ginger
- Helps with gastrointestinal motility (gut health, anyone?!)
- It has anti-inflammatory properties and antioxdiants. Both hugely important to keep your body at it’s healthiest.
- It can help with weight loss, glucose control and lipid profiles. Basically, supplementation with ginger has been shown to significantly decrease body weight, fasting glucose, and insulin resistance index, increase HDLs (your “good” cholesterol) and decrease triglycerides and LDLs (your “bad” cholesterol).
- It can improve brain health and has a possible neuroprotective effect.
- If you want to read more about ginger's possible neuroprotective effect, you can read that here.
Lemon is essential to this combo for the flavor if you really want to make water taste better. And yeah, a squeeze of lemon in your water definitely adds flavor, but did you know some of these other fun facts & health benefits of lemons?
Lemon fun facts
- They are technically a type of berry.
- The lemons on the Amalfi coast in Italy ripen to twice the size of the average lemon (Limoncello, anyone?)
- Lemon trees live an average of 50 years but can live up to 100 years.
- They are a combo of citron and an orange.
- 95% of the lemons in the US are grown in Arizona and California.
- Lemon juice is naturally antibacterial.
Lemon health benefits
- It helps reduce inflammation in the body.
- 2 of the plant compounds in lemons have been shown to lower cholesterol (hesperidin and diosmin).
- It helps with iron absorption.
- They are high in vitamin C (you’re welcome, immune system).
Mint fun facts
- The mint plant family contains over 15-20 plant species!
- Throughout history, mint has been used for several medicinal uses.
Health benefits of Mint
Most the studies I could find on the health benefits from mint were either from oil or supplements, but in those forms it’s been shown to improve things like indigestion and IBS symptoms and also improve brain health! And it also has the benefits of being a way to make water taste better!
Why drink water?
Did you know that water makes up 50-70% of your body weight?
That’s at least half of you!
Your body uses water for things like:
- Getting rid of wastes and toxins
- Lubricating your joints
- Keeping your body temperature regulated
We need water to keep us alive.
If you’ve ever been dehydrated you know how much it can drain you and leave you feeling lightheaded or in a brain fog.
How much Do I Need to Drink?
When answering the question of how much water to drink, it honestly depends on several factors. Some of those are listed below:
- Your weight
- Your activity levels
- How much you’ve sweat that day
- Your age
- Your gender
- Where you live
- You health status
The general recommendation from the U.S National Academies of Sciences, Engineering, and Medicine is that an adequate daily fluid intake is about 91 ounces (11.5 cups) per day for women and 125 ounces (15.5 cups) per day for men.
It’s important to note that this is fluid intake, not just plain water. So it includes fluid from your morning coffee or tea, etc. and also the fluid you get from your food which is recommended to be ~20% of your fluids. Some people need less and some people need more, so be sure to consider that every person is different!
Let your thirst guide you because hydration requirements really are based on numerous factors like those I mentioned above!
And yes, there is always such a thing as too much of a good thing.
I want to mention water toxicity.
This might be a controversial opinion, but I believe a lot of people these days might be drinking too much water because we have been told over and over again to stay hydrated. If you’re going to the bathroom more than 10 times a day, you are likely drinking too much and might consider cutting back.
Too much water can cause swelling in your cells (including your brain cells) and also dilute your electrolytes.
And you need those puppies working at their best because they’re the guys who make your heart beat and stuff.
I am not an expert on this. This is simply what I know based on my own education and research! Listen to your own body and talk to a dietitian or other health care provider if you have questions!
Other easy ideas to make water taste better
- Squeeze other citrus like lime, orange, or grapefruit into it.
- Add cucumber slices.
- Infuse it with fruits (berries work great for this!).
- Add spices like ginger or cayenne if you like it spicy. I especially like mixing it with turmeric, cayenne, and ginger powder and adding some lemon juice.
There's lots of natural ways to make water taste better! Try out the mint + ginger + lemon juice combo that I shared as my favorite, or play with different flavors until you find something you like!
References: Healthline, Molecules, Critical Reviews in Food Science and Nutrition, Current Pharmacological Design, Frontiers in Nutrition, Medical News Today, Journal of Gastroenterology, International Journal of Neuroscience, Clinica Chemica Acta, Mayo Clinic, National Academies
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