She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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If plain water feels boring but you’re trying to stay hydrated, infused waters are a great way to spice things up – literally, when it comes to things like ginger water! Here are 10 to try, including raisin, rosemary, and even garlic water…
If you’re trying to drink more water, or, you’re taking part in our hydration challenge, this is the post to keep you motivated.
Not only do these drinks add some extra taste and excitement to your hydration game, but they also come with potential health benefits thanks to the nutrients in the ingredients, and you can easily make them at home.
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1. Raisin Water (aka Kishmish Water)
Benefits
Raisins are dried grapes, and as such, they include a concentrated form of the same nutrients found in the fresh fruit – which include antioxidants such as resveratrol, which is good for the gut.
Traditionally, raisin water has been used to support liver health, aid digestion, and provide a natural energy boost due to its antioxidant content. It’s also a source of iron, although the amounts aren’t going to compare to eating something like steak!
How to Make It
- Soak 1/4 cup of raisins in 2 cups of water overnight.
- In the morning, strain the raisins and drink the water on an empty stomach.
- (Optional) You can eat the soaked raisins for an extra nutrient boost!
If you’re short on time, you can also make raisin water by boiling a cup of water and adding the raisins. Leave it to steep for at least 15 minutes – once the water is fully cooled, pour it through a sieve to remove the raisins and drink.
2. Rosemary Water
Benefits
The residents of the hillside village of Acciaroli in Italy are among the longest-living in the world. And, when over 300 of them, each aged over 100, took part in a study examining the lifestyle habits that might account for this – their high consumption of the herb rosemary was listed as one of the potential contributors.
The villagers regularly cook with rosemary, but they also drink rosemary water.
Rosemary is rich in antioxidants and compounds that may support memory, concentration, and digestion. It also has anti-inflammatory properties.How to Make Rosemary Water
- Add up to a litre of water to a saucepan.
- Add 2-3 sprigs of washed fresh rosemary for each 250ml of water – the more you add the stronger the taste.
- Bring the water to the boil then simmer for 15 minutes.
- Strain the water and chill in the fridge.
- Drink regularly throughout the day.
3. Ginger Water
Benefits
Ginger water is, effectively, a cooled version of ginger tea.
I first tried this in South Korea, where it’s known as seangaggan-cha. Usually, it’s served hot, but the tearoom I was in had an iced version for summer, and it was delicious – it’s spicy but very refreshing.
Ginger is a powerful anti-inflammatory spice, and, just as ginger tea can help beat bloat, it’s suggested that ginger water can help with digestion and nausea and boost immunity.
In South Korea, they add a little honey to the mix, but I’m not sure if it needs it. You can also add lemon.
How to Make It
- Slice a 2-inch piece of fresh ginger root into thin pieces, or for a stronger taste you can grate it.
- Put a litre of water in a pan, bring to the boil and add the ginger. Simmer for 15 minutes.
- Strain the mixture to remove the ginger pieces.
- Store in the fridge until cool. Drink regularly throughout the day.
- If you’re in a rush, you can also pour the mixture over ice and drink it as an iced tea.
4. Turmeric Water
Benefits
Turmeric water is known for its anti-inflammatory and antioxidant properties, thanks to curcumin, the active compound in turmeric. This drink may support joint health, improve digestion, and boost your immune system.
Note – high doses of curcumin may affect the liver. While the doses used in cooking are normally fine, don’t overconsume turmeric water, and speak to your doctor before using it regularly if you have any concerns about your liver health.
How to Make It
This is probably the most fiddly of the waters. You’ll need a very fine mesh strainer or one covered with a cheesecloth or muslin straining sheet. Turmeric also stains really easily, so wipe up any spills quickly.
If you’re not sure about the taste of turmeric alone, you can add some ginger to the mix.
- Add 1/2 teaspoon of ground turmeric or a small piece of fresh turmeric root to 1 litre of water.
- Add a pinch of black pepper. Curcumin, the active ingredient in turmeric, is absorbed better when combined with piperine in black pepper.
- Bring to the boil, and then simmer for 10-15 minutes.
- Carefully strain the water to remove any turmeric powder that’s left.
- Cool in the fridge until you’re ready to drink it.
5. Lemon Water
Benefits
Lemon water is a classic infused drink that helps with hydration, supports digestion, and provides a very small vitamin C boost.
Despite what you might have read on other health sites, though, it doesn’t have any magical weight loss or detoxifying properties – don’t fall for that!
Also, don’t drink lemon water without a straw. It’s been shown to damage tooth enamel.
How to Make It
This one is straightforward – no boiling or straining is required.
- Slice 1 fresh lemon into thin rounds.
- Add the slices to a pitcher of water.
- Let it steep for 1-2 hours in the fridge.
6. Cucumber Water
Benefits
Even though you regularly find it served at health spas, cucumber water doesn’t have any magic health properties over and above the fact that it’s hydrating. It does make water a bit more interesting, though, so it might encourage you to drink it.
If you want to add a bit more of a healthy spin, add some mint or lime to the mix.
How to Make It
Again, this one is super easy.
- Slice 1/2 of a cucumber into thin rounds.
- Add the cucumber slices to a pitcher of water.
- Chill in the fridge for at least 1 hour.
7. Garlic Water
Benefits
Okay, I have no idea why you might want to do this, as while garlic might make food taste nice, the water is an acquired taste – but it’s a thing, so let’s go with it.
And yes, it will have health benefits. Garlic is loaded with allicin, a compound with antimicrobial and immune-boosting properties. It’s also known to support heart health and improve circulation.
On this note, garlic is a blood thinner and again, while it’s usually safe to use when cooking, don’t overconsume garlic water; if you are already on blood thinners, please speak to your doctor before trying it.
How to Make It
This is another fiddly one – but pro tip. You can add the garlic to a sealed tea ball infuser like you’d normally use with tea leaves and save yourself the hassle of straining it.
- Peel and then crush 2-3 garlic cloves. This part is important as crushing garlic is the best way to ensure the release allicin.
- Add the crushed garlic to a pitcher of water (1 litre).
- Let it steep overnight in the fridge. For a milder flavor, steep for only 2-4 hours.
- Strain it before you drink. Again, because the garlic has been crushed, you’ll need to use a fine mesh strainer if you don’t use our tea ball trick above.
8. Cinnamon Water
Benefits
Cinnamon water is traditionally used to balance blood sugar levels, improve digestion and boost metabolism. Its naturally sweet flavour may also help curb sugar cravings.
As with some other herbs and spices on this list, be a bit careful with cinnamon if you are on blood-thinning medications but also be cautious if you are diabetic due to its effects on blood sugar. Speak to your doctor about adding cinnamon to your health regime before you do it.
Also, cassia cinnamon is the most common type sold in stores. It’s perfectly safe in normal doses, but it does contain compounds called coumarins, which aren’t healthy in large doses – so don’t overconsume cinnamon drinks.
How to Make It
While you might have cinnamon powder in your spices cupboard, that will require straining so, it’s much easier to use cinnamon sticks if you can.
- Add 2-3 cinnamon sticks to a pitcher of water.
- Refrigerate overnight to allow the flavors to infuse fully.
- For a sweeter twist, add apple slices or a touch of honey before drinking.
9. Fruit-Infused Water
Benefits
Fruit-infused water combines hydration with a burst of natural vitamins and antioxidants. The possibilities are endless, but popular combinations include strawberry-lemon, blueberry-orange, or pineapple-mint.
You’ll get an extra health boost if you eat the fruit as well as drink the water!
How to Make It
It’s another super easy one.
- Slice your favorite fruits (e.g., 1/2 cup of strawberries, 1 orange, or a handful of blueberries).
- Add them to a pitcher of water.
- Let it steep in the fridge for 1-2 hours. The longer it steeps, the stronger the flavor.
10. Mint Water
Benefits
Let’s finish on a classic.
Mint water is wonderfully refreshing and can aid digestion, reduce bloating, and freshen your breath. It’s a fantastic drink to enjoy after meals.
Peppermint will give a zingier taste than spearmint which is milder.
How to Make It
- Add a handful of washed, fresh mint leaves to a pitcher of water (1 liter).
- Let it steep in the fridge for at least 1 hour.
Final Tips for Making Infused Water
Use Fresh Ingredients
Fresh fruits, herbs, and spices rather than dried will give you the best flavor and nutrients.
Adjust Steeping Time
Some ingredients, like citrus, infuse quickly, while others, like ginger or cinnamon, need more time. Adjust based on your taste preference.
Drink Within 24-48 Hours
Infused water is best consumed fresh. If it sits too long, the flavors may become overpowering, and the nutrients may degrade.
Don’t Boil For Too Long
In some of the recipes, the water needs to be brought to a boil; don’t then keep it boiling, thinking it will speed things up. The high heat associated with boiling can degrade some of the active ingredients in the herbs and spices.
Which infused water are you most excited to try? Let me know, and feel free to share your favorite combinations too! Cheers to staying hydrated and healthy!