Drinking plenty of fluids is important, especially during the hot season. The perfect summer drink? Flavored water: Completely sugar-free and packed with vitamins and minerals.
Table of contents
1. What is infused water?
There is no food as essential to our survival and health as water [1]. Yet many people complain that water tastes too bland and prefer sugary sodas .
Infused water is the perfect alternative : It tastes good , but is completely sugar-free and contains no added flavors . Infused water is essentially just flavored water: The foods used impart their characteristic aromas to the water .
At the same time, infused water also has the decisive advantage that many of the fruits and vegetables it contains contain valuable minerals , vitamins and even antioxidants .
2. What effect does infused water have?
Infused water helps you maintain your fluid intake while also providing you with important micronutrients . This is especially important during the hot season, as we lose many minerals through constant sweating.
Athletes, in particular, would do well to obtain nutrient-rich recipes or powder mixes for their infused water . Training in the summer, due to the extreme temperatures, puts a double strain on the body's natural mineral balance [2].
Minerals such as iron and magnesium are particularly needed to support normal muscle function. Vitamin C and secondary plant substances help protect cells from oxidative stress .
Incidentally, strong UV radiation also increases oxidative stress in summer. Accordingly, we would all be wise to include plenty of antioxidant vitamins in our diet [3].
BRAINEFFECT HACK : Our post-workout drink RECHARGE provides you with important amino acids and minerals without adding tons of sugar. Like infused water, you can spice it up with fresh fruit and other ingredients to give your body the refreshment it needs.
3. What you should pay attention to
As with all products, especially ready-to-use water infusions for athletes, you should make sure that they contain only high-quality ingredients.
If you want to make your own infused water, you should always use fresh fruits and herbs . Storage times of just one or two days can significantly reduce the nutrient content of many fruits and vegetables.
In addition, it's obviously worth using untreated organic foods . In any case, you should also wash fruits and other items thoroughly before use .
This way, you can avoid germs and pesticides getting into your flavored water. You should also leave the peels on almost all foods whenever possible: This is where the main source of vitamins is found, especially in apples and other fruits.
4. The best ingredients for flavored water
For inspiration for your very own flavored water, you can start by looking at your favorite lemonades and drinks.
If your primary goal is to improve your nutrient balance , you can also combine foods rich in vitamins, antioxidants, and minerals. Fresh fruits and herbs, as well as some vegetables, are particularly suitable for infused water.
Here is a list for inspiration:
- Cucumber
- lemon
- mint
- Ginger
- Lime
- Lemon balm
- grapefruit
- thyme
- lavender
- basil
- Lemon balm
- Nettle
- raspberry
- Goji berries
- chamomile
- Apple
- pomegranate
- Orange
- Chia seeds
- pineapple
- Watermelon or honeydew melon
- Cherries
- strawberries
- Raspberries
- currants
- blueberries
Cinnamon sticks , juniper berries and rose petals are also lovely additions for garnishing or for a special taste experience .
BRAINEFFECT HACK : Our RECHARGE sports drink, available in strawberry basil, cucumber mint, and lemon flavors, is also ideal for office athletes. It provides you with important minerals without the excessive sugar found in most soft drinks. You can further enhance our RECHARGE with fresh ingredients and provide your body with additional important nutrients.
5. 5 Infused Water Recipes
Still not inspired? No problem: We've collected five recipes for you. Our focus is on recipes that are nutritious, taste great, and look great too.
Sparkling with vitamins and antioxidants
It's fresh and vitamin-rich with the antioxidant-rich mix of oranges and cherries. Oranges provide vitamin C, while cherries provide the valuable antioxidant anthocyanin. If desired, you can supplement the duo with other fruits or a few red grapes.
Mineral-rich berry mix
Did you know that many berries are very rich in minerals? Perfect for a sweet and refreshing summer drink. All you need are blueberries, currants, and a few goji berries. If you like, you can refine your drink with a little mint.
Colorful and varied for parties
You can be very free with this version. Just throw in anything that tastes good together. Grapefruit and orange slices work great in combination with raspberries and cherries. Cucumbers, juniper berries, and apple slices also work well and add a cheerful touch.
Uncomplicated for in between
A delicious yet super-complicated combination is this quartet of cucumber slices, lemon, ginger, and mint. The cucumbers offer a pleasant cooling effect and a few minerals. Ginger and lemon, on the other hand, provide antioxidant vitamin C, while mint provides a refreshing kick.
Post-workout drink for athletes
Athletes particularly benefit from blends with high mineral content . Therefore, it can be beneficial to combine a sports drink with some fruits for flavored water. For example, you could use our amino acid and mineral drink RECHARGE as a base and refine it with some fruits and herbs.
6. Conclusion
Flavored water is a great way to stay hydrated in the summer without resorting to unnecessary additives. If you find regular tap water boring, this healthy flavor infusion is a perfect alternative.
You can easily create your infused water according to your own preferences. If you also keep your nutrient intake in mind when creating the recipe, your flavorful water can score twice as much.
For athletes, flavor powders with high doses of minerals are also a good alternative. Of course, you can also garnish and refine your performance drink with fruit, depending on your taste preferences.
7. Sources
[1] Popkin, B.M.; D'Anci, KE; Rosenberg, IH (2011), Water, Hydration and Health, Nutrition Review, Volume 68, Issue 8, p. 439-458, https://academic.oup.com/nutritionreviews/article/68/8/439/1841926.
[2] Williams, MH (2005), Dietary Supplements and Sports Performance: Minerals, Journal of the International Society of Sports Medicine, Volume 2, Issue 1, p. 43-49, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129162/.
[3] Lobo, V.; Patil, A.; [...]; Chandra, N. (2010), Free radicals, antioxidants and functional foods: Impact on human health, Pharmacognosy Review, Volume 4, Issue 8, p. 118-126, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/.
