Flavored Water Hydration Tips

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“A healthy outside starts from the inside.”

– Robert Urich

Making sure you stay hydrated in the summer heat can be a challenge for some people.  Why not add some fresh fruits or vegetables to your water to mix things up a bit.  Adding some slices of cucumbers and mint to your water may encourage you to drink more water throughout the day.  Try out these combos and see which one you like the best.  

Wash and clean the fresh fruits and vegetables then slice a few pieces and chop up some mint to add to your water pitcher.  Note the fresh fruits and vegetables will last one to two days in the water.  

Flavored Water Ideas 

  • Strawberries + Mint 
  • Lemon + Mint
  • Cucumber + Mint 
  • Cucumber + Lemon 
  • Blueberries + Mint 
  • Cherries + Mint 
  • Orange Slice + Mint 
  • Raspberries + Mint 
  • Add a few drops of coconut oil to water to get a different flavor

Health Benefits 


  • Vitamin C
  • Manganese
  • Folate (vitamin B9)
  • Potassium
  • Improve blood antioxidant status
  • Decrease oxidative stress
  • Reduce inflammation
  • Improve vascular function
  • Improve your blood lipid profile
  • Reduce the harmful oxidation of LDL (bad) cholesterol
  • Cancer prevention 
  • Blood sugar regulation 


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  • Helps with weight loss 
  • Improves skin quality 
  • Vitamin C may reduce your risk of cardiovascular disease and stroke plus lower blood pressure.  
  • Aids in digestion to act as a daily laxative to prevent constipation
  • Freshens your breath 
  • Prevents kidney stones 


  • Helps with weight loss 
  • Improves skin quality 
  • Vitamin C
  • Vitamin K helps make proteins in your body needed to produce healthy bones and tissues, plus help your blood clot properly. 
  • Beta carotene
  • Manganese
  • Molybdenum
  • Several flavonoid antioxidants 
  • Potassium is an electrolyte that helps regulate the amount of sodium retained by the kidneys.


  • Highest antioxidant levels of all common fruits and vegetables
  • Fiber
  • Vitamin C
  • Vitamin K
  • Manganese
  • Reduce DNA damage, which is a leading driver of aging and cancer
  • Prevent oxidative damage to “bad” LDL cholesterol
  • Reduced risk of heart disease 
  • Improve brain function and memory 


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  • Antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk 
  • Improve athletic performance and reduce exercise-induced muscle damage and soreness
  • Potassium and polyphenol antioxidants, which have powerful heart-protective properties
  • Anti-inflammatory properties of cherries may benefit those with arthritis and gout
  • Improve sleep quality 


  • High fiber content supporting digestive health
  • Vitamin C
  • Thiamine
  • Folate
  • Potassium
  • Flavonoids help protect against heart disease 
  • Citric acid and citrates help prevent kidney stone formation 
  • Protect against anemia by increasing your iron absorption


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  • High antioxidants like anthocyanins, which may protect your cells from free radical damage
  • Improve your blood sugar and insulin levels
  • High fiber content increase feelings of fullness and reduce appetite
  • Vitamin C
  • Manganese
  • Reduce inflammation
  • Decrease your risk of heart disease and other health problems
  • Antioxidant ellagic acid decrease wrinkling and other signs of skin aging related to sun exposure

Coconut Water 

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  • Good source of fiber
  • Vitamin C
  • Antioxidants that protect your cells from damage caused by free radicals
  • Improve blood sugar control
  • Magnesium, which may increase insulin sensitivity and reduce blood sugar levels
  • Prevent kidney stones by reducing crystal and stone formation
  • Cholesterol-lowering properties
  • Lower blood pressure
  • Decrease the risk of blood clots forming in your arteries.
  • Effective at replenishing fluids and electrolytes after exercise

We have written more articles related to hydration for the summer months:  

These are just a few suggestions to help you live your best life.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.