Infused water can add a burst of flavour, vitamins, and minerals to a simple glass of water. After all, we all need water to keep hydrated. However, for many, the taste is just too plain and so we choose to avoid it. However by adding veggies, herbs, and fruits to our water, we can shake it up to create a vibrant, delicious, and nutritious drink. Citrus, berries, melons, fresh ginger, basil, and mint are all great choices to upgrade your water taste and water consumption. 

Here are our favourite mixes.

1. Cucumber & Mint: Thinly slice half a cucumber. Peel if it isn’t organic! Add the sliced cucumbers to 1 litre of water (4 cups), add some fresh mint leaves and stir gently. Adding some sliced lemon also works well. Cucumber adds extra hydrating benefits and mint aids digestion.
2. Lemon Lime Infused Water: Slice half a lemon and half a lime and add to 1 litre of water. You can add mint for added flavour but this water is rich in vitamin C and great for digestion.
3. Watermelon, Lemon & Mint ingredients are 1 cup of small watermelon pieces, 1 large lemon (sliced), and a handful of mint add to a litre of water.
4. Grape Orange: Add 1 cup of halved grapes and one orange, thinly sliced with rind on to a litre jug of water.
5. Strawberry Lemon: Add 15 fresh strawberries, washed and finely sliced to a 1 litre jug  and add 1 sliced lemon with rind on. Fill with water.
6. Orange Ginger: Slice 1 orange finely and thin slices of fresh ginger ( approximately 3cm) Add to a 1 litre jug of water and let infuse in the refrigerator for a few hours. This is an immune booster with its tangy vitamin C and the ginger supports the digestion.
7. Turmeric and Lemon and black pepper: 1 teaspoon of turmeric or 4 teaspoons of freshly grated turmeric added to the juice of 2 lemons. Crack some black pepper into the mix to enhance turmeric’s benefits and stir. For a warming anti-inflammatory drink serve this with warm water. Otherwise as a refreshing drink, use sparkling water as this prevents the turmeric from sinking to the bottom of the jug.

How do you make Infused Water?

• Use fresh, good quality ingredients. Your drink will only taste as good as what you put in it. Where possible use organic. Herbs are great to grow your own and mint grows quickly and easily.
• Wash everything well to remove any dirt or residues – you don’t want these in your drink!
• Use cold or room temperature water
• Let the fruit infused water set at room temperature for 1-2 hours or refrigerated for about 3-4 hours before drinking it. 
• If you don’t get to your water within about 8 hours remove all the fruits and herbs and discard them. While some fruits last longer citrus fruits like lemon and lime will make the water bitter if left in for longer than 5-6 hours. Once removed you can keep the water refrigerated and ready to grab for up to 3-4 days

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And Crawling out of bed and heading into a warm shower feels like it takes the edge of getting up in the morning. However adding a cold shower to the mix may feel like the last thing you want to do. But the chances are after a few days, you will enjoy the morning buzz it gives. And start to enjoy the  myriad of benefits associated with hot/cold therapy.

Whilst the benefits of a hot bath or shower are well known. Using cold water is a lesser known centuries old treatment to enhance wellbeing, stimulate healing and cleanse toxins from the body. Which is why alternating or ending on a cold note will give you the benefits of both. Below are some benefits of hot/cold water therapy;

1. Enhances energy levels: Switching from a hot or warm shower to a cold shower deepens your breathing and increases your heart rate. This will result in a rush of blood through your body that is energising and awakening. 
2. Strengthens the immune system: A study in the journal PLoS One found that people who take cold showers are 29% less likely to call in sick for work or school. This is because introducing a cold water shower or bath can increase the metabolic rate that activates your immune system. Which releases virus-fighting white blood cells that may help you get sick less frequently.
3. Reduces Pain: According to an article in the North American Journal of Medical Sciences, applying cold water can offer pain relief as it acts as a local anesthetic. Exposing the body to cold water can also cause blood vessels to contract. Which can help reduce swelling and edema that cause pain.
4. Improves blood circulation: Cold water therapy can help you improve circulation and avoid hypertension and the hardening of arteries.
5. It can boost metabolism: As the body has to work harder to maintain a stable temperature when exposed to cold water. Switching your hot shower to cold towards the end can help boost the metabolism. Which in turn can help in reducing weight.
6. Helps the body to recover from muscle work outs more quickly:  It is common practice in many athletic activities to take a cold shower or bath as it quickly relieves heat exertion, reduces inflammation and reduces fatigue.
7. Stress buster and mood enhancer: Cold water activates the central nervous system and increases feel good endorphins which can help you feel less depressed. It is important to note however that this is not a cure and should not act as a replacement for prescribed depression treatment.
8. Great for skin: While hot water dries out the skin by opening pores and drawing out the bodies natural oils. Cold water tightens your cuticles and pores, preventing them from getting clogged. Which helps to hold in moisture and prevents skin from losing natural oils.

Getting started:

After you have had your warm shower. Turn the tap to cold and enjoy the invigorating freshness of the cold water for a few minutes. Allow the cold water to flow over your lymph glands at the base of your neck and under your arms. This helps the body remove toxins.

It should be noted however that while cold baths and showers are generally safe. If you suffer from any health condition check with your medical doctor first. 

If you want to find out more scientific benefits of hydroptherapy take a look here:

xhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/

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