Healthy Hydration:How Much Should We Drink?

Fruit & Vegetable Infused Drinks & Simple 3-Ingredient Treat to Beat the Heat

Fruit-Infused Water for Healthy Hydration

Waters infused with fruit, herbs, and vegetables have been around for a while. Unfortunately, many vitamin and infused waters and sports drinks that we purchase at the grocery store to rehydrate are also filled with preservatives, dyes, and even sugar (gasp). Just because water is part of the title, it doesn’t mean it is the best choice. You have to do your due diligence in reading the ingredient list to see what you are really consuming.

Many of my clients often complain about how boring it is to, “just drink water” but it doesn’t have to be “so plain” if you use a little creativity. You can kick up the flavor with fresh or frozen fruits, vegetables, and fresh herbs.

Here are a few of my favorite natural “infusers” for your next glass of water or unsweetened ice tea.


  • Apple, slices

  • Blueberries

  • Cantaloupe

  • Grapefruit

  • Grapes

  • Honeydew

  • Lemons

  • Limes

  • Mango

  • Pineapple

  • Starfruit

  • Strawberries

  • Watermelon


  • Cucumbers

  • Green, Yellow and Red Peppers


  • Basil

  • Cilantro

  • Ginger

  • Mint

  • Rosemary

  • Sage


  • Pineapple, Mango & Lime

  • Watermelon & Mint

  • Cantaloupe and Grapes

  • Strawberry, Starfruit & Mint

If you are running short on time, try my favorite packaged fruit-infused water, Hint, a calorie-free, preservative-free, sweetener-free beverage option.


Photo by Bluewater Sweden on Unsplash

1. Individual fluid needs do vary based on age and gender. General hydration guidelines for healthy women call for about 11.5 cups per day. For men it is about 15.5 cups per day. These guidelines also includes the fluid consumed from food—most people typically get about 20% of water they need from food. If fluid from food is taken into account, generally women need to aim for about 9 cups of fluid daily, and men need to aim for about 12.5 cups daily.

2. Monitor the color of your urine to assess your hydration status. It ideally should be clear to pale yellow in color. Dark yellow urine is a good indication that you are not drinking enough fluids and need to increase the amount you are drinking each day.

3. If you are exercising DO NOT WAIT FOR THIRST! Focus on hydrating well the day before strenuous exercise, especially when exercising in warm weather conditions. Drink at least 1-3 cups of fluid before exercise and hydrate in intervals during your exercise session. Individualized hydration plans may be needed for athletes training for specific duration.

4. Add foods that are high in water content to your daily diet. Good choices include fruits and vegetables like cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, cooked squash, grapes, oranges, pineapple, cooked broccoli and even avocados.

Need a fun idea for a fruit-infused tea? Check out my video on strawberries for some inspiration.

Stay happy, healthy and hydrated this summer.

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Recipe Feature: 3 Ingredient Pineapple “Ice Cream”

Have you ever had Pineapple Dole Whip? I first enjoyed this non-dairy treat at the Dole Plantation in Hawaii. My imitation of this favorite is so easy it barely requires any culinary skills and can be customized to your palate. I like to top mine with toasted coconut, but you might also try adding some mini chocolate chips, toasted walnuts, or a drizzle of fresh strawberry purée. Best enjoyed the same day—you won’t want to leave it in the freezer too long anyway.