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Stay healthy and hydrated with infused water recipes

Welcome to summer! Rising temps, humidity and sun exposure can make you break a sweat. When that happens, it’s important to replace the water you’ve lost.

Slices of cucumber on a wood table with glass mason jar filled with water cucumber slices, mint and lemon slicesWater is a key nutrient and is essential for your body to function at its best. It is vital for most bodily functions, including digestion. It also helps transport nutrients to their cells and aids in joint lubrication.

When our bodies don’t receive the water they need, we can develop symptoms of dehydration. This is something to watch for throughout the year, but especially during the heat of summer.

Mary Free Bed registered dietitian Jessi Boehme said she hears frequently from people who say they are tired of water and that “the flavor is boring.” Below she shares 10 ways to liven up water using a combination of natural ingredients. Use as much or as little of each ingredient to taste.

  • Jalapeño and watermelon – Juicy watermelon is loaded with vitamins A and C, and spicy jalapeño contains capsaicin, which causes the body to release endorphins
  • Lime slices and basil – Water gets a boost of vitamin C and iron from fresh fruit and herbs
  • Apples and cinnamon – Cinnamon sticks or ground cinnamon pair with apples to naturally enhance water’s flavor
  • Orange slices and vanilla bean – Use vanilla bean pods or extract; both are naturally high in antioxidants
  • Strawberries and basil – This pretty medley provides iron from the herb and vitamin C from the berries
  • Blackberries and sage – Blackberries are brimming with fiber and heart-healthy polyunsaturated fats, while sage contains vitamin A and a variety of minerals like calcium and iron
  • Raspberry and pineapple chunk ice cubes – Try frozen raspberries and pineapples in place of regular ice
  • Cucumber slices and lemongrass – Lemongrass is a key ingredient in Thai cuisine; if you can’t find it at the market in the produce department, look for frozen stalks in the freezer aisle
  • Blueberries, lemon and mint – This combo packs the antioxidant power of fruit with refreshing mint, a carotene-rich aromatic herb
  • Pear slices, cinnamon and vanilla bean – Try fresh summer pear with cinnamon sticks and vanilla bean for a refreshingly sweet, good-for-you treat

Looking for other tips and strategies for healthy eating and overall wellness? Our Outpatient Nutrition Services allows you to meet one-on-one with a registered dietitian and develop a plan to fit your healthy goals and needs, while our Weight Management Program provides a medically-supervised path to weight loss and nutritious eating.

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