with Danielle Collins, Nutrition Intern
Struggling to drink at least 8 glasses of water a day? Trying to break a sugar sweetened beverage or soda habit? As a general rule, we should consume half of our body weight in ounces of water per day. For example, if you weigh 160 lbs., you should consume at least 80 ounces of water per day or 10, 8-ounce glasses. Keeping it interesting and tasty is the key to sustaining and enjoying fluid consumption. Having these low-calorie, fruit and vegetable infused beverages will help you stay hydrated all year round. You can start with plain filtered water, herbal tea [hibiscus is our favorite!], or green tea.
Step 1: To a 2-quart mason jar or other glass container, add 1 cup, chopped or sliced, of the following combinations – herbs can remain whole:
- Watermelon, lemon, and fresh mint
- Strawberry, pear, and fresh basil
- Cucumber, lemon, and fresh cilantro or rosemary
- Pineapple, orange,and jalapeño [just a few pieces!]
- Apple, ginger, and cinnamon sticks
- Blueberries, mango, and mint
Step 2: If using herbal tea or green tea as your base, step 4 teabags in 8-ounces of boiling water for at least 10 minutes to make a concentrate. Add concentrate to the jar and then top with +/- 5 cups of filtered water. If using just water, add 6 cups of filtered water to jar.
Step 3: Store infusion in the refrigerator for at least 2-4 hours to allow flavors to come together. For a little extra sweetness, feel free to add some stevia or a touch of agave nectar to taste. Feel free to nibble the fruit as a snack.