Stay Cool This Summer with Infused Water

By: Abi Mitch, VCUHS Dietetic Intern

This summer, stay hydrated and choose healthier beverages to help you stay cool. While a glass of ice cold lemonade, sweet tea, juice, or soda is refreshing on a hot day, these drinks are full of sugar and packed with calories. Put some of your WIC cash value benefits to good use by making infused water with a portion of the fruits and vegetables that you purchase. You can even eat the fruits and vegetables after the water has finished infusing! By choosing infused water over sweetened beverages, you can decrease the amount of sugar and calories you consume during the day to improve your health while still having a thirst quenching beverage.

Make infused water by soaking a combination of fresh fruits, vegetables, herbs, and tea in water using glass jars, large pitchers, or personal sized water bottles. Make sure to remove the paper tag and string from tea bags before soaking them in water. Cut off the rind of lemons, limes, and grapefruit to reduce bitterness of the water.

Here are several flavor combinations for 32 ounces (4 cups) of infused water, feel free to mix and match fruits and other flavors as you prefer.

Mandarin, Basil, and Black Tea Infused Water

2 mandarin oranges, sliced with rind removed*
4 basil leaves, torn*

1 bag of black tea

Combine ingredients with water, infuse for 2-3 hours at room temperature and then remove the tea bags. Refrigerate after infusing.

Green Tea Citrus Infused Water

½ of a grapefruit, sliced with rind removed*

½ of a lemon, sliced with rind removed*

1 bag of green tea

Combine ingredients with water, infuse for 2-3 hours at room temperature and then remove the tea bags. Refrigerate after infusing.

Mango Mint Infused Water

2 sprigs of fresh mint (or about 8 small leaves)*

½ of a mango, with the skin cut off and divided into pieces (about 6)*

Combine the mint and mango with water and let the infusion sit for 3-4 hours at room temperature. Refrigerate after infusing.

Watermelon Cilantro Infused Water

4 cubes fresh watermelon*

5-6 leaves cilantro*

Tear the cilantro leaves in half to get the most flavor. Add purified water and chill in the fridge for 2-4 hours.

  

Cucumber Jalapeño Mint Infused Water

3″ of cucumber (English or regular), sliced*

½ of a jalapeño pepper, de-seeded*

1 sprig of mint leaves*

To de-seed a jalapeño, cut off the pepper’s top and then cut the pepper in half. Wear a latex glove or cover your thumb with plastic wrap, and run your thumb down the length of the pepper, removing all seeds and the pith. Combine the ingredients in a container and cover with cold water. Infuse for 4-24 hours in the refrigerator. Longer infusion times will result in stronger flavors.

There are many other great fruits, vegetables, herbs, and spices that can be used to infuse water:

• Apple*
• Blackberries*
• Blueberry*
• Cantaloupe*
• Chamomile Tea
• Cinnamon
• Fennel
• Ginger
• Grapes*
• Hibiscus Tea
• Honeydew*
• Lemongrass
• Lime*
• Pineapple*
• Pomegranate*
• Raspberry*
• Rosemary*
• Starfruit*
• Strawberry*
• Thyme*

*WIC-approved items

If you are short on time, add a squeeze of citrus juice or other fruit to a glass of sparkling water. You get the same flavor with none of the waiting time!

Find even more infused water recipes here.