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Water keeps us clean, refreshed and balanced. Up to 60% of our bodies are made up of water, so it's no secret that we need stay hydrated to stay healthy. Infused waters not only help to add variety and flavor, but can also impart nutrients, antioxidants and therapeutic benefits - and all of which can help with weight loss. Plus DIY infused waters are simple, cheap and fun. Read on to learn more to help you make your own DIY infused waters to detox and lose weight.
Most of us have no idea how much water we are drinking each day - or rather, how much we aren't drinking that we should be. The recommended water consumption per person is one half to one oz of water per ounce of body weight PER DAY. Not drinking enough water to stay properly hydrated can actually cause us to gain and retain weight. Once you actually feel thirsty, you are already way behind. Even trickier, our bodies sometimes confuse thirst with hunger, so when you think you are craving that afternoon snack of chips or a cookie, what you body may really need is water.
So for most of us, half an ounce of water per pound of body weight is a good place to start to determine roughly how much water we should be drinking. For a 150 lb person, that would be approximately 75 ounces of water, or 9.375 8oz glasses. Sound like a lot? Well, if you exercise, you'll want to drink more. The rule is an additional 8oz of water for every 20 minutes of cardio or 30 minutes of weight training. While that may seem daunting, the benefits are well worth it. Drinking one glass of water before each meal will make you less hungry, directly resulting in an intake of fewer calories on average - a must for weight loss. Plus, replacing sodas or juices with infused waters give you a lot of flavor and hydration while saving you hundreds of calories each glass.
The main benefit of drinking infused waters is definitely the hydration, but in addition the nutrients and antioxidant properties in many fruits and herbs will be infused into the water along with flavor - up to 20%, without the added sugars and calories. Drinking these waters can help detox your body, stimulate digestion and aid in appetite suppression. Plus, DIY infused waters are so simple and satisfying its not even funny! You can experiment, mix and match flavors with the beneficial properties for endless possibilities of delicious, nutritious hydration! Just follow a few key basics that we outline below, and you'll be on your way to infusion elation.
Pitcher or jar, its all about timing
You can infuse your waters in any size container; if you are drinking at home a pitcher may work best, if you are on the go infuse 16 oz water bottles for easy consumption. Generally speaking, infuse your water for 1-2 hours at room temp or 3-4 in the fridge for 3-4 hours, just remember that the longer the fruit and herbs are in there, the more potent the flavor. You can even infuse the water overnight in the fridge, just remember to remove the fruit and herbs after 12 hours. If you infuse your water at room temp be sure to drink them within 3-4 hours. Your refrigerated infusions will keep up to 3 days.
Ditch the rind
Citrus fruits are a favorite for infusions, but the rinds can contain bitter oils that may leave off tastes in your water. You can easily cut off the rinds before adding your fruits to avoid this. Additionally, unless you are using all organic fruits and herbs, be sure to wash all produce thoroughly to remove any pesticides or toxins. Ne reason to toxify your detox efforts!
Try some tea
The original DIY infusion - tea - can add a little zip to your own creations. Herbal or green teas can be slow steeped along with your fruit to add additional delicate flavors and spices.
Below are some beneficial properties of various fruits and herbs, along with some delicious combination suggestions. But go crazy, mix it up and make your own matches! As long as you like it, you're on your way to complete hydration.
Here are some easy combinations to get you started:
Strawberry + Basil + Cucumber
Lemon + Ginger
Grapefruit + Orange + Mint
Watermelon + Rosemary
Grapefruit + Strawberry + Sage
Cinnamon (stick) + Orange + Ginger
Kiwi + Blueberry + Ginger
Orange + Ginger + Basil
Cucumber + Lemon + Mint
Grapefruit + Cucumber + Rosemary
Watermelon + Orange + Mint
Strawberry + Blueberry + Sage
Blueberry + Cinnamon (stick) + Mint
| Sasha DeJaynes
| Leah McClure
| Niki Bezzant for Fit Planet
| Chicago Athletic Clubs
| Chicago Athletic Clubs