Healthy Hydration: Take Your Water To The Next Level

by | Jun 16, 2024


Water is already a power drink. But infused with fruit, herbs, and veggies, it’s a whole new level of nutrients and flavor. I like to think of water as the ultimate drink. It helps with productivity, provides more energy and even helps you be more focused on the task at hand. In fact, all the systems in your body need water. Water shuttles nutrients to your cells. It flushes out toxins, helps you digest food, regulates your body temperature, increases joint mobility and supports brain function.

But how much water do you really need?

Unfortunately, there is no easy answer for this. Depending on activity level, age, environment, and overall health, hydration needs are different for everyone. However, most adults should aim for about 8- 8oz. glasses of water a day. If that sounds like a lot, you are not alone. Even as a registered dietitian I sometimes have a hard time consuming enough water a day, but I have found that when I add fruit, herbs or veggies to my water it becomes more flavorful and easier to meet my goal.

Infused water is easy to make.

Water infused with lemon and rosemary.

Step 1: Fill a large pitcher with 6 cups of cool water

Step 2: Add 3 cups of fruit or veggies like seedless lemons, strawberries, cucumbers, blueberries or watermelon. Fresh produce should be cut into small pieces which allow the flavor to infuse the water

Step 3: Add 1/3 cup of fresh herbs like mint or basil. If using fresh herbs like rosemary or thyme be sure to muddle the herbs in a glass before adding to the pitcher to help release the flavor

Step 4: Allow to chill in the fridge for at least an hour before drinking

If you still feel like you need an extra nudge to stay hydrated, try incorporating more water-rich fruits and veggies into your diet. Cucumbers, celery, watermelon, tomatoes, peaches and pineapple contain large amounts of water, not to mention contain various nutrients that make us feel happier and healthier.

The post Take Your Water to the Next Level first appeared in The Foundation for Fresh Produce’s Have A Plant® blog.

Written by: Meghan Sedivy, RD, LDN, Fresh Tyme Market

Meghan Sedivy RD, LDN is the Media Spokesperson, Corporate Registered Dietitian and Health and Wellness Strategy Manager for Fresh Thyme Market. In this role, she supports health and wellness programming, customizes educational experiences both on and off the camera and partners with key vendors and brands within the industry to help meet customers on their health and wellness journey. Read more about Meghan here!

About The Foundation For Fresh Produce And Have A Plant® Movement

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Have A Plant® logo.

The Foundation for Fresh Produce’s vision is to grow a healthier world by changing the trajectory of human health. The produce industry has the potential to provide solutions for many of the world’s greatest health and economic challenges – especially those surrounding nutrition and hunger.

The Foundation focuses on improving the appeal of fruit and vegetables as an integral part of people’s diets, supporting the development of infrastructure and supply chain solutions that provide easier access, and establishing strategic alliances that enable children and families to form healthier eating habits.

The transformative Have A Plant® Movement inspires consumers with compelling reasons to believe in the powerful role fruits and vegetables can play to fuel happy, healthy and active lifestyles.