Stay Hydrated This Summer With Infused Waters

Tim Watt  |  July 23, 2015

Many people are surprised to learn just how much water they should be drinking each day to stay properly hydrated. Here's what you need to know about water intake and a few ways to give your daily dose of liquid a flavorful kick.

Healthy water consumption
You've probably heard that you should drink eight cups of water each day. The problem with that recommendation is that it's unclear. It really means eight glasses of water - not fluid cups - and not all drinking glasses are the same size. 

So how much should you aim to drink? The Mayo Clinic recommended that a healthy male living in a temperate climate should try to drink three liters or 13 cups of liquid each day. Females need a little less, with ideal intake at nine cups or 2.2 liters. 

It might seem like a lot of liquid to put in your body, but keep in mind that water plays an essential role in many bodily functions. When you don't drink enough, it's easy to become dehydrated, which can leave you feeling tired and drained. And when you're losing water at a rapid pace, such as when you sweat, it's even more important to replace the liquid that's leaving your body. 

How to drink more water
If you're not a fan of sipping on water throughout the day, the prospect of drinking 10 cups may seem daunting. Start working up toward this goal by keeping a glass of water with you, whether you're at home, with friends or on a walk. When you have a bottle on hand, you're more likely to drink when you're thirsty. 

Another easy way to make the task more enjoyable is to infuse your water with tasty flavors. Here are a few recipes that will help you hydrate this summer:

Strawberry, Cucumber and Basil Water
The cucumber in the recipe will give your drink an extra element of freshness, while the strawberry adds just a touch of sweetness. Make a pitcher of this great summertime drink to serve at your next gathering of retirement community friends. 


  • 1/2 cup strawberries, hulled and sliced
  • 6 basil leaves, roughly chopped
  • 1/2 cup cucumber slices
  • 1 liter water
  • Ice to serve

Infusing water couldn't be easier. Just combine the strawberries, basil, cucumber and water in a pitcher. Place the contain in the fridge to cool for a few hours. When you're ready to serve, simply pour over ice and enjoy. You can either stain out the ingredients or keep them in your drink for a nutritious snack when you reach the bottom of your glass. 

Mixed Melon H20
Different varieties of melon are abound during the summer months, so take advantage of these fresh ingredients. This recipes uses a few types of melon to add a little pizzazz to your drink. 


  • 1/2 cup cantaloupe cubes
  • 1/2 cup watermelon cubes
  • 1/2 cup honeydew cubes
  • 1 liter water
  • Ice to serve

Place the different melon cubes in a large pitcher, then pour in the water. Let the ingredients chill for a few hours. Serve over ice for a sweet and refreshing summer drink. 

Rosemary and Grapefruit Water
Sometimes seemingly strange combinations end up pairing well together. Here's one example where a mouth-puckering fruit and fragrant herb come together to make a great infused water. 


  • 2 grapefruits, quartered
  • 1/2 cup rosemary sprigs
  • 1 liter water
  • Ice

Combine grapefruit slices, rosemary and water in a pitcher. Place in the fridge and allow to sit overnight, as this will give the rosemary time to release its flavors. Serve over ice.