NDSU Extension Service - Benson County

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Infuse Your Water

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science

 

Infuse Your Water

Especially during the summer months, it is important to stay hydrated.  Unfortunately, not all beverages are created equally.  Some beverages are high in sugar and caffeine which can mean added calories. 

 

The perfect way to have a flavorful beverage without the unwanted calories is to infuse your water with fruits, vegetables, herbs, and spices.  These flavor boosters can be put right in your water, or can be put in a larger pitcher or water dispenser.  Either way, it is a great way to have an interesting and delicious beverage. 

 

It is recommended that glass containers are used, as plastic can become damaged from certain fruits, especially citrus.  If you are planning on adding citrus fruit to your water, remove it after one hour, especially when in a plastic container. 

 

As with any food related venture, it is important to keep food safety in mind. Be sure to clean your hands, as well as the dispenser and any utensils you plan to use prior to preparing the infused water.  Water should be kept cool once fruits or vegetables are added.  Ice can also be used in the dispenser if there are plans to leave it out.  Infused water should also be used up within 2 to 3 days.  Following this, the container should be washed well and new fruits or vegetables can be added. 

 

Here are a few great recipes for infused water that will help to increase your water consumption without all of the unwanted calories and sugar.  Feel free to make your own combinations as well.  Enjoy!

 

 

Infused Water Recipes

Cucumber

  • 1/2 cucumber (slice crosswise in this slices.  Leave skin on for color)
  • 1 gallon of water

Cinnamon Apple

  • 2 apples (slice apple in thin wedges.  Leave the skin on for color)
  • 2 cinnamon sticks
  • 1 gallon water

Strawberry Mint Cucumber

  • 10 small mint leaves
  • 10-12 strawberries (Thinly slice strawberries)
  • ½ cucumber
  • 1 gallon of water

Source:

  • Oregon State University Extension Service, 2016, Easy Infused Water for Groups
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