You know water is important to your fitness success. As discussed in a previous post, it helps metabolize the food we eat, transports essential nutrients into the muscles, regulates fat metabolism, keeps joints lubricated and can help control appetite.
But getting enough water can be the challenge. To keep the body hydrated, you should be consuming a minimum of about 2 liters of water daily, according to the Institute of Medicine recommendations. Add on workouts and the summer heat, and water loss can be expedited. You need to drink extra water to compensate for this loss. The problem is, most of us get as tired of drinking plain water as we do eating the same old chicken and broccoli day in and day out!
Lucky for us, there are plenty of options to staying hydrated with water. Flavored water is all the rage, but unfortunately many flavored waters or flavored water shots are loaded with food coloring and artificial sweeteners, which can increase thirst instead of quench it! Instead, why not try making your own water infusion— all you need is some fresh fruit, herbs and herbal tea. Infusions provide little extra calories, and a whole lot of good nutrients, vitamins, minerals and antioxidants!
Here are five water-infusion recipes to keep you hydrated and cool this summer.
What You’ll Need
Crushed ice
1 to 2 quarts of water
2-quart pitcher or water infusion pitcher
Raspberry and Lime Mojito
½ pint of raspberries
10 thin slices of key lime
1 sprig of fresh mint
1 tbsp stevia (optional)
In a pitcher, muddle half the raspberries and mint until they make a mush. Add a few whole raspberries and sliced key limes. Fill with water. Let sit in the fridge for a few hours.
Stir occasionally. Serve over ice.
Citrus Cucumber
1 thinly sliced cucumber
6 thin slices of lemon
½ thinly sliced lime
In a pitcher, combine cucumber, lemon and lime slices. Fill with cold water. Cover and chill in the fridge for at least 2 hours and serve over ice.
Orange Berry Tea
8 orange zinger tea bags
2 cups of boiling water
½ pint of blackberries
6 thin slices of lemon
6 thin slices of orange or tangerine
1 tbsp of stevia (optional)
Pour 4 cups of boiling water over 8 tea bags in a heat-resistant container. Steep tea for 4 to 6 minutes, then remove tea bags and let cool. In a pitcher, muddle ½ of the blackberries, lemon and oranges. Add cooled tea, and an
additional 4 cups of water. Let sit in the fridge for a few hours,
then serve over ice.
Cherry Lemonade
6 thin slices of lemon
10 thin slices of key lime
6 pitted black cherries
1 sprig of fresh mint
500 ml of sparkling water
Muddle lemon, lime and mint in the bottom of a pitcher. Add cherries, sparkling water, and fill remaining with cold water. Cover and chill in the fridge for a few hours. Serve over ice.
Coconut Mango Lime
300 ml of coconut water
10 thin slices of key lime
5 to 6 chunks of mango
1 sprig of mint
Muddle lime and mint at the bottom of a pitcher, add coconut water, mango and top with water. Cover and chill in the fridge for a few hours. Serve over ice.
