Beyond Plain Water: 5 Simple Infused Waters Worth Trying
Beyond Plain Water: 5 Simple Infused Waters Worth Trying
We all know we need to drink water.
It's probably one of the least exciting pieces of health advice I give—but it matters.
Water helps our bodies regulate temperature, supports digestion, helps transport nutrients, lubricates our joints and supports normal kidney function. And when we aren't drinking enough? We may notice headaches, fatigue, dry mouth, constipation or simply that we don't feel our best.
But here's the problem:
Not everyone loves plain water.
And if you don't enjoy something, you're probably not going to consistently do it.
So let's make water a little more interesting.
Recently I shared a post about cinnamon water, and you all LOVED it. That got me thinking about all the simple ingredients we can use to naturally flavor water.
No expensive powders.
No fancy "detox" drinks.
No need to make this complicated.
Just water and a few things you may already have in your kitchen.
FIRST—LET'S TALK ABOUT WATER
Before we get into what we're putting IN the water, let's remember that the star of the show is still the water itself.
Staying well hydrated supports:
Digestion and regularity
Normal kidney function
Temperature regulation
Joint lubrication
Physical performance
Concentration and energy
Healthy skin
Normal circulation
And sometimes adding a little natural flavor simply makes us want to drink more of it.
That alone is a pretty darn good benefit.
So what can we add?
1. CINNAMON WATER
This is the one that started the conversation!
Cinnamon contains plant compounds with antioxidant properties, and research suggests cinnamon may have a modest effect on blood sugar in some people. That doesn't mean cinnamon water is a treatment for high blood sugar—or that more cinnamon is better.
But it can be a delicious way to flavor your water without adding sugar.
HOW TO MAKE IT
Use good-quality cinnamon sticks rather than dumping ground cinnamon into your water.
Add several cinnamon sticks to hot water and allow them to steep. You can make it in a tea kettle, slow cooker or large heat-safe jar.
The longer it steeps, the deeper the flavor becomes.
I like to say:
The darker the water, the sweeter and stronger the cinnamon flavor.
Drink it warm or refrigerate it and enjoy it cold.
2. CLOVE WATER
If you like warm, spicy flavors, try cloves.
Cloves contain a plant compound called eugenol and are rich in antioxidants. Cloves have also traditionally been used to support digestion.
But clove is STRONG.
You don't need handfuls of cloves to make flavored water.
HOW TO MAKE IT
Add a few whole cloves to hot water and let them steep for about 10–15 minutes.
Taste it.
If you'd like it stronger, let it steep longer.
Remove the cloves and enjoy it warm, or cool and refrigerate.
You can also combine cloves with a cinnamon stick for a wonderful fall flavor.
3. TURMERIC WATER
Turmeric gets a lot of attention—and for good reason.
Its best-known active compound is curcumin, which has antioxidant and anti-inflammatory properties.
But here's where we need a little common sense.
A glass of turmeric water isn't going to magically eliminate inflammation. Curcumin also isn't absorbed particularly well by the body on its own.
That doesn't mean turmeric isn't worth using. It means we keep our expectations realistic.
HOW TO MAKE IT
Stir a small amount of turmeric into warm water.
Start with about ¼ teaspoon because turmeric has a strong earthy flavor.
Add a squeeze of lemon if you'd like.
You'll need to stir it occasionally because turmeric doesn't completely dissolve in water.
Turmeric is also wonderful combined with ginger.
And fair warning—it STAINS! Your favorite white mug may not be the best choice.
4. MINT WATER
This may be the easiest one on the list.
Fresh mint gives water a clean, refreshing flavor without adding sugar or calories.
Mint has traditionally been used to soothe digestion, but honestly, one of its biggest benefits in water may simply be this:
It makes water taste really good.
And when water tastes good, we tend to drink more of it.
HOW TO MAKE IT
Take several fresh mint leaves and gently crush or tear them to release their oils.
Add them to a pitcher or water bottle and let the water sit in the refrigerator.
Try adding:
Mint + cucumberMint + lemonMint + limeMint + berriesMint + watermelon
This is especially good when you're tired of plain water.
5. GINGER WATER
Ginger absolutely belongs on this list.
Of all these ingredients, ginger has some particularly good research behind its use for nausea and digestive discomfort.
It also contains compounds with antioxidant and anti-inflammatory properties.
And I love that you can make ginger water as mild or as spicy as you want.
HOW TO MAKE IT
Slice or grate fresh ginger.
Add it to hot water and allow it to steep for 10–20 minutes.
The longer it sits, the stronger it becomes.
You can drink it hot or chill it.
Try:
Ginger + lemonGinger + mintGinger + turmericGinger + cinnamon
MAKE YOUR OWN COMBINATIONS
This is where it gets fun.
You don't have to follow a recipe every time.
Look around your kitchen.
Try combinations like:
Cinnamon + clove for a warm fall flavor.
Ginger + turmeric + lemon for something spicy and bright.
Mint + cucumber for something cool and refreshing.
Mint + watermelon in the summer.
Ginger + cinnamon when you want something warm.
Lemon + mint + ginger when plain water sounds completely boring.
Find what YOU enjoy.
HOT OR COLD?
Either!
Some of these flavors—especially cinnamon, clove, turmeric and ginger—release beautifully in hot water.
You can drink them like tea or make a larger batch, allow it to cool and refrigerate it.
Fresh fruit, cucumber and mint are wonderful infused directly into cold water.
There isn't one "right" way.
A WORD ABOUT "DETOX WATER"
You know how I feel about making health more complicated than it needs to be.
Your body already has an amazing detoxification system—primarily your liver and kidneys.
You don't need a special water to "flush toxins," melt belly fat or magically speed up your metabolism.
And adding cinnamon, turmeric or ginger doesn't suddenly turn water into medicine.
These ingredients can offer beneficial plant compounds and wonderful flavor—but the biggest win is still hydration.
If adding cinnamon, ginger, mint or a squeeze of lemon means you drink two more glasses of water today?
THAT matters.
ONE MORE THING—WATCH WHAT YOU'RE ADDING
We're talking about naturally flavored water here.
If we're adding tablespoons of honey, sugar, syrups or sweetened drink mixes, we've changed the conversation.
There's nothing wrong with enjoying a sweetened beverage occasionally, but let's call it what it is.
Water doesn't need a bunch of sugar to taste good.
Experiment.
Steep it.
Chill it.
Mix flavors.
Find something you actually enjoy.
Because the healthiest choice isn't necessarily the fanciest one.
It's the one you'll consistently make.
And sometimes something as simple as a cinnamon stick, a piece of ginger or a handful of mint can make drinking your water just a little easier.
Less complicated. More consistent.
That's always the goal.
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