How to flavor water in a healthy way to drink more?
Drinking a sufficient amount of water per day is very important to keep the body and mind healthy and avoid becoming dehydrated , which could compromise various functions.
However, not everyone manages to drink as much as they should and, despite trying, they do not reach the recommended doses, which are around two liters per day but which actually vary depending on various factors including body weight and lifestyle.
To encourage you to drink , a trick could be to flavor the water with natural ingredients , in order to make it more inviting.
With what ingredients should you flavor water?
- Lemon
- Black cherryjuice
- Gingerslices or ginger juice
- Magnesiumpowder
- Pomegranate juice
- Mint
- Slices or juice of orangeand grapefruit
Lemon
Lemon slices and lemon juice are among the most popular water additives, both because these ingredients add a pleasant, citrusy flavor to water and because they provide numerous nutrients and beneficial plant compounds.
For example, lemons have powerful antioxidant powers and are an excellent source of vitamin C , which is essential for immune function. Just two tablespoons of lemon juice provide 13% of your daily vitamin C requirement.
Black cherry juice
Black cherry juice has a sweet and slightly tart flavor, perfect for jazzing up a drink. Adding it to water can be a particularly useful choice for athletes and those who carry out intense physical activity because in addition to making water tastier, these fruits support muscle recovery , thanks to the high content of antioxidants.
In fact, research suggests that drinking tart cherry juice could facilitate recovery and reduce delayed onset muscle soreness (DOMS), a type of common muscle injury that causes symptoms such as swelling, pain and stiffness after exercise.
Ginger slices or ginger juice
In addition to being delicious and marrying well with other ingredients such as lemon juice, ginger contains antioxidant and anti-inflammatory substances such as shogaols, gingerols and zingerone, capable of fighting inflammation by inhibiting some pro-inflammatory pathways and decreasing protein levels. inflammatory.
Apart from this, the compounds in ginger reduce pain and act on muscle relaxation . This is why some research suggests that ginger treatments may be a useful way to reduce menstruation -related pain .
Magnesium powder
Magnesium is a mineral necessary for the regulation of blood sugar , muscle contraction , maintenance of blood pressure , and many other bodily processes. Magnesium supplements can help improve overall health and may be especially helpful for those with hypertension ( high blood pressure ), hyperglycemia ( high blood sugar ) , and many other health problems.
Magnesium supplements are available in many forms, including powder, which when added to water can help you drink more and provide benefits including reducing blood sugar and blood pressure and improving constipation .
Pomegranate juice
Pomegranates and pomegranate juice are rich in protective plant compounds with antioxidant and anti-inflammatory activity , such as anthocyanins , ellagitannins and organic acids. Many studies show that regularly drinking pomegranate juice can benefit heart health by reducing blood pressure, support cognitive function by decreasing inflammation, and improve memory.
A 2019 study of 60 people with type 2 diabetes found that participants who drank 200 ml of pomegranate juice daily for six weeks experienced significant reductions in blood pressure levels compared to a control group.
Adding a splash of pomegranate juice to water then helps you stay hydrated and support heart health.
Mint
Mint leaves can add a refreshing flavor and aroma to water. Additionally, many studies show that the simple smell of mint helps reduce nausea and vomiting in some people, such as pregnant women. This action is even more intense if, in addition to mint, ginger juice or sliced ginger is added to the water.
Slices or juice of orange and grapefruit
Citrus fruits , such as oranges and grapefruits , have a very intense and pleasant flavor and can help make water more pleasant to drink. As if that wasn’t enough, they are also rich in beneficial compounds such as polyphenols such as naringin and ferulic acid. Increasing your intake of polyphenol-rich foods supports cellular health, improves longevity , and reduces the risk of common health conditions such as heart disease and neurodegenerative diseases .
To make a pleasant drink, add a few slices of orange or grapefruit to water or freeze orange or grapefruit juice in ice cubes, then add them in cubes to your glass.
