Refreshingly Simple: Homemade Infused Waters for a Healthy Summer Treat
Contributed by Mandy Kalin, Maine SNAP-Ed Nutrition Educator
As a Maine SNAP-Ed Nutrition Educator, I have spent countless hours preaching about the great ways to stay fit and healthy. Along the way, I have come up with six simple tenets for health success. They are (in no particular order):
Get a lot of sleep.
Eat a variety of nutritious foods (Eat The Rainbow!)
Make exercise a priority if you can (all exercise counts!).
Practice good hygiene.
Drink lots of water (instead of sugary drinks).
Limit screen time, which is a tricky one in this day and age.
Humans Need Water!
Here are some fun facts about water in the human body:
Water makes up a large portion of the body
Babies are nearly 80% water at birth, while men have more water than women and the average adult is over 60% water. Other parts of the body that contain a significant amount of water include skin (over 60%), muscle tissue (73%), and bones (22–30%).
Water is essential for many bodily functions
Water helps regulate body temperature, transport oxygen and nutrients to cells, remove waste, cushion joints, and protect organs and tissues. It also helps blood maintain its fluidity, which prevents clotting.
Water can help with digestion
Water can help soften stools, which can prevent constipation. It can also help the body break down food, which can help the digestive system absorb nutrients more effectively.
Water can help with energy
When the body is exhausted, water can help boost energy and overcome fatigue. Drinking water can also help with cramps and sprains.
Dehydration is REAL
When the body doesn't have enough water, it can lead to dehydration, which can be very dangerous because water is so important for many bodily functions. Severe dehydration can cause complications like swelling in the brain, kidney failure, and seizures. If you feel thirsty, you may already be dehydrated, so it's a good idea to drink water regularly before you feel the need.
Infused Waters: Easy and Irresistible
At this summer’s Down East Teen Leadership Camp, one of Healthy Acadia’s primary goals was to promote water as a main hydration source. Our team had noted in previous years that many of the older kids would bring in so-called “energy drinks” to Camp. This summer, we delighted campers and staff with our freshly-made, naturally-flavored waters, infused daily with different combinations of fresh herbs, veggies, and fruit. They were a huge success! Both campers and staff were either continuously filling their water bottles throughout the day or taking a few quick gulps between activities. As an additional treat, even offered iced “Sleepy-Time” tea for bedtime! The most popular flavored waters were Cucumber/Mint, Watermelon/Mint, and Mixed Citrus.
These drinks are SO easy to assemble – find a big vessel, add water, fruits, and herbs. After stirring a little to mix the flavors (you can also kind of squish some of the ingredients first, but this may cause the spigot at the bottom to clog up), add some ice, or chill. VOILA!
Try my favorite recipe for homemade energy drinks:
HOMEMADE ENERGY DRINKS
yield: 2
prep time: 5 minutes
total time: 5 minutes
I love making these Homemade Energy Drinks, it really is super simple and takes less time than running into the store to grab an energy drink.
INGREDIENTS
33.8 oz carton unsweetened Coconut Water
2- (Vitamin) B 100 Complex Capsules
2 lemons, juiced
2 limes, juiced
2 oranges, juiced
2 tbs fresh grated ginger
2-4 tbs agave syrup
A couple of sprigs of fresh mint
1 cup water
INSTRUCTIONS
In a 3 quart pitcher, add coconut water and fruit juices. Open up the B100 capsules and add contents of capsules to the juice (discard the gelatin outer coating of the capsule). Add water, ginger, mint, and agave syrup. Stir well to combine. Taste and adjust sweetness with the agave syrup if needed.
Serve over ice and enjoy. Leftovers - if there are any! - may be stored in the refrigerator for up to two days.
Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Mandy (mandy.kalin@healthyacadia.org) or Shannon (shannon.cherry@healthyacadia.org) in Washington County, or Isi (isi.munoz@healthyacadia.org) or Abby (abby.miller@healthyacadia.org) in Hancock County.