Do you want some quick additions to your morning bottle of water that will pack in some extra nutrients and give you something delicious to drink. Using any of the below tips either on their own or together will make it easier to stay hydrated if you get bored of plain old water easily!
1. Add some citrus for a sour infusion
Everyone knows having some warm lemon water in the morning can help kick start your metabolism for the day. But why not try mixing in some citrus to your everyday water bottle. Add some lemon, lime, grapefruit, orange, or even all of them together! This citric acid will not only give you some extra Vitamin C for the day, but studies show that the organic acids in lemon can increase the bioavailability of calcium from other vegetables. Another study even showed that lemon ingestion can lower systolic blood pressure1, so incorporating these fruits into your water daily can only mean good!
2. Add some chia seeds for dimension
To say chia seeds are currently a popular breakfast topper would be the understatement of the century. Chia seeds are quite literally taking the world by storm, you can add them to anything from savoury to sweet as their mild flavour provides much versatility. Chia seeds are a good source of alpha-linoleic acid (an omega-3-fatty acid) which can provide some anti-inflammatory and cardioprotective qualities. They are also chiefly known for their high fibre content- particularly soluble fibre, which can help regulate bowel function, and lower LDL cholesterol and blood glucose. Adding a table spoon to your water with or without any other fruit or flavour will give you something to mindlessly crunch to keep things interesting.
3. Enzyme rich ice cubes
Popping some ready to go juice ice cubes into your water of the morning may be the quickest, easiest, and yummiest of additions. The enzyme rich fruits papaya, pineapple and kiwifruit are packed with goodies that blend up great. Their proteolytic enzymes (enzymes that digest protein) known as actinidin in kiwifruit, bromelain in pineapple, and papain in papaya, are all of interest for their digestive benefits. By simply blending any of these beauties up with water and freezing them in some ice-cube trays, you can have a healthy addition to your water that is nutrient dense, antioxidant rich, and able to keep you regular!
4. Use coconut water instead
Coconut water is a current trendy and delicious beverage that offers vitamins and minerals such as magnesium, manganese, Vitamin C, potassium, calcium, sodium. There are fewer studies on the definitive health benefits of coconut water on particular diseases and conditions, however, adding it to your diet can only provide extra nutritional benefits. If you find it difficult to get regular water down, sipping on some coconut water instead may give you the element of variation you need to keep healthy and hydrated.
5. Add some herbs
Mint, lavender, rosemary – you name it! Adding some fresh herbs to your water can infuse your drink with a whole lot of deliciousness (especially when paired with fruit!). The additional health claims of herbs vary from being immune and cardio protective, to improving skin quality and hair growth. Regardless, exposure to any these herbs is a safe way to incorporate some medicinal properties into your diet more readily. Try growing your own in a little pot by your kitchen window and enjoy fresh herbs in your water every day.
To find out a bit more about why we need more water and sun for our health, as well as how much water you personally should be having every day- check out our article here.
References:
Effect on Blood Pressure of Daily Lemon Ingestion and Walking. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/