If plain water feels boring, flavoring it naturally is one of the easiest ways to drink more. Add slices of citrus, cucumber, berries or fresh herbs to a jug or bottle, brew a pot of fruit or herbal tea and chill it, or use sparkling water with a squeeze of lime. These drinks have almost no sugar or calories, unlike juice drinks and squashes. The NHS recommends aiming for 6 to 8 cups or glasses of fluid a day, and water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. You may need more in hot weather or when you’re active.
Why drinking enough matters
Your body needs water for almost everything it does, from controlling temperature to carrying nutrients and removing waste. Even mild dehydration can cause headaches, tiredness and poor concentration. Our guide on how much water to drink a day explains how to tell if you’re getting enough; pale yellow urine is a good sign.
12 flavored water ideas
Add these to about 1 liter (4 cups) of cold water, and leave in the fridge for 1 to 4 hours for the flavors to develop.
- Lemon and mint: a sliced lemon and a handful of mint leaves.
- Cucumber and lime: half a sliced cucumber and a sliced lime.
- Strawberry and basil: a handful of sliced strawberries and a few basil leaves.
- Orange and cinnamon: a sliced orange and a cinnamon stick.
- Watermelon and mint: a cup of watermelon cubes and mint.
- Blueberry and lemon: a handful of lightly crushed blueberries and lemon slices.
- Ginger and lemon: a few slices of fresh ginger and lemon. Our article on ginger shots covers ginger’s evidence.
- Apple and cinnamon: thin apple slices and a cinnamon stick.
- Pineapple and mint: a handful of pineapple chunks and mint.
- Raspberry and lime: lightly crushed raspberries and lime slices.
- Grapefruit and rosemary: grapefruit slices and a sprig of rosemary. Grapefruit interacts with some medicines; see our guide to grapefruit benefits.
- Cherry and vanilla: a handful of halved cherries and a split vanilla pod.
Iced fruit and herbal teas
A glass teapot of fruit tea, like the one in our photo, is another easy option:
- Brew 3 to 4 fruit or herbal tea bags, or fresh herbs and fruit slices, in 1 liter of hot water for 5 to 10 minutes.
- Remove the bags and let it cool.
- Add orange or lemon slices and chill.
- Serve over ice.
Hibiscus, berry, rooibos, peppermint and lemon verbena all work well. Our guide to herbal teas explains which are safe for whom.
Other ways to drink more
- Carry a reusable bottle and refill it through the day.
- Drink a glass with every meal and snack.
- Set reminders on your phone if you often forget.
- Use sparkling water if you miss fizzy drinks.
- Eat water-rich foods, such as cucumber, watermelon, soups and yogurt. Our guide to staying hydrated in hot weather has more.
- Make ice cubes with berries, mint or citrus zest frozen inside.
Drinks to limit
- Sugary soft drinks, juice drinks and squashes. The NHS advises that children avoid sugary fizzy drinks, squash and juice drinks completely, as the added sugar can damage teeth and children who drink a lot of them are more likely to become overweight.
- Fruit juice and smoothies: limit to a combined 150 ml a day, as their sugars count as free sugars, according to the NHS. Our comparison of smoothies vs juice explains why.
- Energy drinks, which are high in caffeine and often sugar.
- Flavored “water” drinks with added sugar. Check the label: some contain as much sugar as soft drinks.
Is flavored water bad for your teeth?
Water flavored with a few slices of fruit is much less harmful to teeth than juice or soft drinks, but acidic fruits such as lemon and lime can wear tooth enamel if you sip them all day. To protect your teeth:
- Drink plain water between meals some of the time.
- Use a straw for very acidic drinks.
- Rinse your mouth with plain water after acidic drinks.
- Wait at least 30 minutes after an acidic drink before brushing your teeth.
Food safety for infused water
- Wash fruit and herbs under running water before adding them, as the FDA advises for all produce.
- Keep it in the fridge and drink within 24 hours.
- Remove the fruit after about 12 hours if you want to keep the water longer, as soft fruit breaks down.
- Clean bottles and jugs well every day.
How much water do flavorings add?
A few slices of fruit add only a trace of sugar and calories to a jug of water, far less than eating the fruit itself, because most of the sugar stays in the fruit. For comparison, a 330 ml can of regular cola contains about 34 g of sugar, and many juice drinks contain 20 g or more per glass. Our guide to sugar in soda has the details. If you crush or blend the fruit into the water, more sugar is released, so keep that for occasional treats.
Signs you need to drink more
- Dark yellow, strong-smelling urine.
- Feeling thirsty, tired or light-headed.
- Headaches and difficulty concentrating.
- Dry mouth, lips and eyes.
- Peeing fewer than about 4 times a day.
Drink more in hot weather, during exercise, and if you have a fever, vomiting or diarrhea.
Common questions
Does sparkling water count toward my fluid intake?
Yes. Plain sparkling water hydrates you just as well as still water.
Do tea and coffee count?
Yes. The NHS includes tea and coffee in the drinks that count toward your daily fluids. Keep caffeine to sensible levels.
Are no-added-sugar squashes OK?
They’re better than sugary drinks for teeth and calories, and can help people who struggle to drink plain water. Water and milk are still the best everyday drinks, especially for children.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
