Staying hydrated with infused water



MARCH, 2021

Read Time: 4 minutes, 28 seconds.

Here at Ultimate Fitness, we genuinely believe some of the most extraordinary magic you will see from training at the gym will come by creating good habits outside the gym. Something which many of us take for granted, but when you consider that over two-thirds of your body is made of water, it is essential to stay hydrated.

If you don’t drink enough water, you can get headaches, weakness, dizziness, dull skin, fatigue, and lower metabolism. We also often confuse dehydration with feeling hungry, which inevitably can lead to weight gain. Drinking fluids helps maintain every system in your body, including your heart, brain, and muscles. Water carries nutrients to your cells and flushes bacteria from your body, and keeps your body cool. It also boosts mood, physical and mental performance. As you get older, you tend not to sense thirst as much and its easier during the hotter months to get dehydrated.


The NHS suggests that we drink 6 to 8 glasses of water a day, and studies back this up; however, if you are doing any training, you will need to increase this as fluid is lost through sweating. When you are drinking enough fluids, your body is in balance, and your urine will be a pale straw yellow colour. When you have not consumed enough fluids, your kidneys try to save as much water as possible and cause your urine to be darker in colour. By staying properly hydrated, you can prevent a lot of health conditions and generally poor health.

Did you know that not all fluids are equal? Tea, Coffee and squash dehydrate you. It is therefore vital to make good choices with the fluid’s you consumer.

Water does not have to be boring

Here are our top 12 infused water recipes that are irresistible and will leave you feeling better than ever to access the full benefits of water and proper hydration. For fruits, vegetables, and herbs, it’s a good idea to leave them in the water for at least a few hours or overnight for maximum results.

1. Lemon water

There’s a reason that lemon water takes the top spot on this list. It is the quickest, simplest and most effective infused water recipe used to start your day right. For years, people have chosen this as their detox water of choice as it wakes you up properly, gives your body a healthy dose of vitamin C and leaves you feeling fuller and ready for your day. It’s also incredibly refreshing when the weather is hot. You can either leave the lemon in the water chilled overnight or simply squeeze the juice of half a lemon straight into the water and let it infuse quickly.

2. Sugarcane and pineapple

If it’s summertime, this is the perfect exotic combo to get you in the mood to enjoy a day in the sun. You should include a quarter pineapple in chunks, two sugar cane sticks and about 2 litres of water when dividing up the recipe. If you’ve got friends over, you can just keep adding ice and more fresh ingredients to keep the water tasty and infused throughout the day.

3. Strawberry and tangerine

This awesome combination works to also give your body a big boost of vitamin C and increase your metabolism. It works perfectly all year round as it is refreshing regardless of the weather.

4. Apple and cinnamon infused water

Start off with just 1 cinnamon stick in a large pitcher of ice cold water and thinly sliced apple. Cinnamon quickly offers a very wintery aroma and so is great around Christmas time. Use your favourite brand of apple and vary the amount of cinnamon and apple used to find your perfect level.

5. Peach and blackberry

Rather than just adding these two ingredients straight into the water, you can improve the flavour by dissolving sugar into water to make a simple syrup. Then, once left for a few hours to infuse with the peach and blackberries, you’ll be amazed by the fantastic flavour of the water. If keeping your sugar intake to a low level is important to you, skip the first step and still enjoy the flavours that are released.

6. Aloe and lemon

This is a much less common choice of infused water but is nonetheless packed full of healthy benefits. Before leaving to chill, blend the aloe and lemon into the water to make sure it dissolves properly. It should be fine to drink not long after but is just as good if left to chill with ice. Aloe is great for boosting your energy levels and helping with your internal circulation.

7. Watermelon and coconut water

If you want to stray away from just using regular water, then coconut water is perfect for adding a naturally sweet flavour. Just go ahead and add in some chunks of watermelon, and let this natural combination work its magic. This easy-to-drink, summer-themed water is best served with seedless watermelon and plenty of ice.

8. Grapefruit and peppermint infused water

Besides just grapefruit and peppermint, you can also include lime, lemon, oranges, cucumber and ginger. If added all together, this hefty combination can help eliminate bloating, improve your skin and encourage healthy digestion. However, with such a large amount of citrusy fruit, it’s a good idea to drink this within 24 hours to avoid the fruit going mushy.

9. Blackberry and mint

If you plant ahead of time then throughout the summer you can simply head out to the garden and pick yourself some fresh blackberries and mint leaves. This easy to make combination tastes fantastic, is high in vitamin C and incredibly low in calories.

10. Orange and blueberry

Blueberries are a great addition to any diverse infused water routine, as they are packed full of antioxidants that serve to flush harmful toxins out of your system. To mix this up a little more, add in some mint for extra freshness.

A variety of infused water recipes

11. Strawberry and cucumber

Beyond tasting great, this combination can fight carcinogens and have potentially anti-aging properties to make you feel and look younger.

12. Raspberry and honeydew melon

The texture of the honeydew melon is perfect in that, if you wanted to take this mixture a step further, you could first blend it with the water. This will thicken it slightly but also increase the sweetness of the drink. Either way, this is a tasty and refreshing beverage that can also include lime and basil.

Getting the most from these infused water recipes

For all of the above recipes, if you don’t have much time to wait, or wish to get a stronger taste from the fruit, then you can blend the ingredients, or squeeze the juice out of them. This will allow them to infuse faster and more powerful. The critical point here is to be as creative as possible with your combinations and to find recipes that suit you best.

So, if you are struggling to consumer plain water, hydrate yourself with infused water. You’ll soon start to feel the massive health benefits of consuming more water, and, as a final top tip, you can take the leftover fruit and vegetables out of the water once used and blend them into smoothies. You are reducing food waste and getting fitter!




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