Are you getting enough water? The old hard and fast rule was that you were to drink six to eight 8-ounce glasses of water a day. However, the rule was actually just an estimate and the amount you should be drinking can vary based on gender, weight, activity level and other special considerations. You can check out this article to calculate how much water you should be drinking.
According to the CDC water helps your body:
- Keep your temperature normal
- Lubricate and cushion joints
- Protect your spinal cord and other sensitive tissues
- Get rid of wastes through urination, perspiration, and bowel movements
They also report that your body needs more water when you are:
- In hot climates
- More physically active
- Running a fever
- Having diarrhea or vomiting
Do you find yourself struggling to get your water intake in? I grew up with a pitcher of sweet tea in the refrigerator at all times so drinking plain water was very difficult for me. I craved flavor. So I started to infuse my water with fruit. If you are new to fruit infused water you may be taken back by the fact that it’s not sweetened. It’s a little hard on the taste buds at first especially if you are used to drinking sweetened beverages. I would recommend starting with fruit that is already really sweet, like pineapple, to help trick your taste buds since there is no added sugar. Then, as you become accustom to things less sweet you can try and experiment with other flavors. Check out this blog post where another extension educator lists the steps to making infused water and different combinations to try. A couple of my favorites are: 
- Orange Pineapple – 16 oz water, 4-6 inch pineapple spear, 1 small orange sliced
- Berry Splash – 16 oz water, 4 raspberries, 2 blackberries, 2 strawberries
- Grape Pineapple – 16 oz water, 6 grapes and a 3-4 inch pineapple spear
Maybe you infuse your water already. I encourage you to think about what fruits and vegetables are in season where you live and try different combinations. Are you feeling a little more adventurous in your selection? Why not try going gourmet with these flavors:
- Green Apple Raspberry Rosemary – Sliced apple, whole raspberry and 1 sprig of fresh rosemary
- Orange Chai Spice – Sliced oranges, cardamom, cinnamon, clove, allspice
- Vanilla Basil Strawberry – Vanilla bean (remove seeds first), handful fresh basil, 1 cup sliced strawberries
- Mango Pineapple Mint – Slice of firm-ripe mango, slices of pineapple, handful fresh mint
Make sure to prepare your infused water at least 2 to 3 hours before you plan to drink it to allow time for flavors to blend. Refrigerated infused water can be kept for up to 3 days before drinking. What’s your favorite combination of infused water?
Sources:
https://www.cdc.gov/healthywater/drinking/nutrition/index.html
http://livesmartohio.osu.edu/food/kendle-4osu-edu/water-with-a-twist/
http://www.washington.edu/wholeu/wp-content/uploads/2015/08/Drinks-in-a-Jar5.pdf
http://u.osu.edu/powers-barker.1/2015/07/06/ohio-local-foods-infused-water-experiment/
Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
Reviewer: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County, barlage.7@osu.edu
Live Healthy Live Well 
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