In the quest for well-being and a healthy, balanced diet, hydration is often an essential point that is overlooked. We all hear about the importance of drinking enough water. Yet, we can easily miss our hydration needs, especially when our days are filled with stress, work, and daily tasks. To change our habits and add some pleasure to our drinks, there’s nothing better than varied infusions and delicately flavored waters. How can you organize your day to optimize hydration while enjoying plant-based ingredients and not getting bored with the neutral taste of plain water? In this article, you’ll discover practical tips and recipe ideas to vary your drinks and ensure a balanced water intake throughout the day.

Why is hydration so important?

The body is mostly composed of water: about 60 percent in adults. This water is essential for the proper functioning of our organs, the transport of nutrients, the regulation of body temperature, and the numerous chemical reactions occurring in our body every second. In case of dehydration, even mild, we can feel fatigue, have difficulty concentrating, and our skin may lose its glow.

With a vegetarian or vegan diet, you certainly consume a lot of water-rich fruits and vegetables. However, this does not exempt you from regularly drinking liquids. Food does not always cover our daily water intake. Moreover, the climate, physical activity, or even health status can increase our necessary water consumption. Drinking at least 1.5 to 2 liters per day is often recommended, adjusted according to our individual needs and lifestyle.

The health benefits of infusions

Herbal or fruit infusions are a simple and pleasant way to add flavors to water and enrich your body with beneficial substances. They can be consumed hot or cold according to your preferences, and there is a wide range available. In this sense, infusions:

• Encourage liquid consumption by varying tastes to avoid monotony.
• Are generally low in calories when sugar or honey is avoided.
• Can be rich in antioxidants and vitamins, depending on the plants or fruits used.
• Aid digestion for certain plants, like verbena or mint.

You can choose organic infusions to ensure that the plants have not been exposed to harmful pesticides. You can also create your own blends with fresh or dried plants.

Some popular herbal infusions

1. Chamomile infusion

   • Known for its calming effect and anti-inflammatory properties.
   • Often drunk before bed to promote restorative sleep.

2. Peppermint infusion

   • Refreshing taste, perfect in summer.
   • Sometimes relieves stomach aches and bloating.

3. Verbena-lemon grass infusion

   • Pleasant lemony flavor, ideal for promoting digestion.
   • Perfect for relaxing after a heavy meal.

4. Ginger and lemon infusion

   • Helps stimulate the immune system thanks to vitamin C and the warming properties of ginger.
   • Can relieve nausea and sore throats.

5. Rooibos infusion

   • Rich in antioxidants and caffeine-free.
   • Suitable for creating hot or cold drinks, possibly enhanced with plant milk.

Feel free to experiment with new blends. When composing your infusions, let your creativity speak: rosemary, thyme, hibiscus, organic orange or lemon peels. The possibilities are endless.

Flavored waters: a fresh and easy-to-prepare pleasure

For those who are not necessarily fond of hot drinks or who simply want variety, flavored waters can be an interesting and refreshing alternative. The principle is simple: let fruits, vegetables, herbs, or spices infuse cold to enhance the taste of basic water. Unlike fruit juices, flavored waters contain almost no calories, as they are essentially water in which chosen ingredients have soaked.

Some ideas to flavor your water

Before you start, get a carafe or a jar. Choose well-washed fruits or vegetables, especially if consumed with the skin. Then, let infuse for at least an hour in the refrigerator.

• Cucumber and mint: a classic, particularly refreshing in summer.
• Strawberry and basil: the sweet combination of strawberry with the peppery and fresh note of basil.
• Apple and cinnamon: for a sweet and comforting flavor, something pleasant especially during cooler periods.
• Lemon and ginger: a lively duo that brings a slight kick.
• Raspberry and lime: a fruity, tangy, and very refreshing water.
• Watermelon and rosemary: the sweetness of watermelon combined with the resinous and surprising flavor of rosemary.

If you want a more pronounced taste, you can slightly crush the fruits and herbs to release more juice and aromas. For an even more sparkling water, replace still water with sparkling water if you tolerate carbonated drinks well.

How to plan a day of optimal hydration?

To stay well hydrated over 24 hours, it’s ideal to spread your consumption rather than drinking everything at once. Here’s an example schedule:

Upon waking (around 7 am - 8 am)

• Drink a glass of lukewarm or room temperature still water. This gently wakes up the body and compensates for nighttime dehydration.
• Easy to implement: prepare a glass of water next to your bed before sleeping.

Morning (around 9 am - 10 am)

• Prepare a hot or warm infusion. You can opt for a verbena-lemon grass infusion or rooibos.
• The goal is to stimulate your digestion after breakfast.

Mid-morning (around 11 am)

• Choose a light flavored water (lemon, cucumber, etc.). This encourages you to drink more.
• Vary the flavors to avoid monotony.

Lunch (around 12 pm - 1 pm)

• Before eating, drink half a glass of water to calm excessive hunger, especially if you tend to eat too quickly.
• During the meal, limit yourself to a glass of water or flavored water. Avoid drinking too much during the meal to not dilute gastric juices.

Afternoon (around 2 pm - 5 pm)

• Around 3 pm or 4 pm, make yourself a hot infusion, for example, ginger and lemon. It’s an excellent way to take a break.
• Alternate with a red fruit flavored water for more pleasure.

Evening (around 7 pm - 8 pm)

• Drink a glass of water before or after dinner to maintain your hydration.
• You can also enjoy a mild herbal tea, like chamomile, to prepare for bedtime.

Before bed (around 10 pm)

• Avoid drinking too much to not disrupt your sleep. However, if you feel thirsty, have half a glass of water or warm infusion.

The benefits of water-rich fruits and vegetables

With a vegetarian diet, you certainly consume a good dose of fruits and vegetables throughout the day. Some foods are excellent sources of water, adding to your overall hydration:

• Cucumber: contains about 96 percent water. It is refreshing and low in calories, perfect for snacking or flavored waters.
• Watermelon: loaded with water, vitamins, and antioxidants.
• Tomato: delicious raw or cooked, rich in water and nutrients.
• Strawberries: ideal for snacks, also contain vitamin C.
• Melon: another very hydrating summer fruit and source of potassium.

These foods help cover part of your daily water needs. They also provide essential vitamins, minerals, and fibers for good nutritional balance.

Practical tips to increase your liquid intake

No, it’s not always easy to remember to drink. Our busy schedule can keep us from good habits. To help you, here are some simple tips:

1. Use a water bottle
   Choose a practical and aesthetic model. You’ll be more motivated to drink if your bottle is always within reach.

2. Set reminders
   In your calendar, on your phone, or at your desk, set regular alerts. It may seem excessive, but it works.

3. Mark goals on the bottle
   To encourage regular consumption, opt for a graduated bottle with times of the day. This way, you see your progress.

4. Always have a drink within reach
   At home or work, keep a glass or small carafe near you. Just having it in sight can encourage you to drink more.

5. Favor drinks you enjoy
   Plain water is not the only option. If you prefer sparkling or slightly flavored water, go for it, as long as it’s not too sweet.

6. Be attentive to thirst signals
   Headaches, dry mouth sensation, uncontrollable urge to drink a large glass of water at the end of the day: all these signs show that you may have waited too long.

Cold or hot infusions: how to succeed?

Making a plant infusion may seem simple. Just simmer water and dip mint leaves or a verbena bag… Yet, some adjustments can make a difference in the quality and flavor of the resulting drink:

1. Infusion duration

   • For standard herbal teas (chamomile, verbena, mint), let them infuse generally between 5 and 10 minutes.
   • Beyond that, the infusion can become bitter depending on the plant.

2. Water temperature

   • For delicate plants like green tea, the water should not be too hot (70-80°C) to avoid bitterness.
   • For chamomiles and root-based infusions (ginger), simmering water (about 95°C) is suitable.

3. Plant quantity

   • Follow the manufacturer’s recommendations. If using fresh plants, know that a handful of fresh leaves equals a few spoonfuls of dried plants.

4. Cooling for an iced version

   • Once the infusion is finished, let it cool to room temperature before placing it in the refrigerator.
   • Add ice cubes, fresh fruits to further personalize the drink.

Managing coffee and tea consumption

If you are a coffee or black tea lover, know that these drinks have a slight diuretic effect. This means they promote water elimination through urine. To avoid the risk of dehydration, it is often advised not to overdo coffee or to compensate by increasing the consumption of natural water or caffeine-free infusions. You can, for example:

• Alternate a cup of coffee with a glass of water.
• Prefer green tea or rooibos in the evening, less or non-caffeinated, to not disturb sleep.

Mistakes to avoid

1. Drinking only when thirsty
   Thirst is often a signal that dehydration is already well underway. It’s better to drink regularly, in small amounts, throughout the day.

2. Overindulging in sugary drinks
   Sodas, industrial fruit juices, and energy drinks can contain a lot of sugar. They don’t always quench thirst well and can lead to a blood sugar spike followed by fatigue.

3. Forcing yourself to drink large amounts at once
   It’s unnecessary to drink a liter of water in one go. The body will eliminate the excess. It’s more effective to spread consumption.

4. Using only low-quality infusion bags
   To enjoy the beneficial effects of plants, choose quality brands or buy organic plants in bulk.

5. Confusing water and substitutes
   Water-rich foods and infusions contribute to hydration, but nothing really replaces water itself. It’s always advised to regularly drink water, even when consuming soups or smoothies.

Hydration and sports: some additional tips

For active people or athletes, water needs clearly increase. Sweating leads to a loss of water and electrolytes that must be compensated. Some guidelines:

• Drink before exercise: about 500 ml (two large glasses) of water in the hour before training.
• Drink during exercise: small sips every 15 to 20 minutes, depending on the intensity and duration of the activity.
• Drink after exercise: replenish your water reserves (and possibly minerals if the effort was long or intense) by drinking enough.

If you perform endurance training for more than 90 minutes, you can consider isotonic drinks (or DIY solutions based on diluted fruit juice) to recharge minerals and carbohydrates. Be careful to check the composition to avoid overly sugary products.

Homemade thirst-quenching flavored water recipe

Do you want a simple, fresh, and thirst-quenching homemade drink? Try the following recipe:

Ingredients (for 1 liter):

• 1 liter of water (still or sparkling, according to your preference)
• ½ cucumber sliced
• 2 slices of organic lemon
• 6 fresh mint leaves
• A few ice cubes

Preparation:

1. Thoroughly wash the cucumber and lemon.
2. Slice them thinly and place them in a carafe.
3. Add the fresh mint slightly crushed between your fingers to release the aromas.
4. Pour the water into the carafe.
5. Let infuse in the refrigerator for about an hour.
6. Serve in a glass with a few ice cubes for even more freshness.

This flavored water is very light and pleasant. It doesn’t completely mask the neutral taste of water but gives it a little extra well-being.

Benefits on skin and energy

Good hydration not only acts on thirst or digestion. It also reflects in the glow of the skin. Drinking enough helps maintain good elasticity, limit the appearance of early wrinkles, and give a “healthy glow” effect. Moreover, being well hydrated can help regulate our food intake. We sometimes confuse hunger and thirst, which can lead us to snack unnecessarily. Drinking a glass of water before succumbing to a snack craving is often an interesting reflex.

In terms of energy, not only can slight dehydration cause fatigue, but it can also make concentration more difficult. Students, office workers, or anyone who uses their brain a lot have a real interest in drinking regularly to stay in shape.

Conclusion

Hydrating over 24 hours is not just about drinking plain water all day long. By varying the pleasures with infusions and flavored waters, you maximize your chances of meeting your needs and add a taste touch to your days. Infusions offer a wide range of benefits, from relaxation to nutrient intake depending on the plants chosen. Flavored waters, on the other hand, bring freshness and originality for those who want to escape the neutral taste of water.

Moreover, as a vegetarian or vegan, you surely already enjoy a diet rich in fruits and vegetables, which contributes to your overall hydration. Don’t forget to adapt your consumption according to your activities, environment (temperature, climate, etc.), and particularities (pregnancy, lactation, medical condition). With a little planning and creativity, you can transform your hydration routine into a ritual of pleasure and well-being.

Take the time to explore different combinations of infusions and flavored waters. Integrate these drinks into your breaks, meals, and sports training. Your body will repay you with vitality, concentration, and skin beauty. In general, always listen to your feelings: each body is unique, and personalized hydration is the key to achieving optimal comfort. Enjoy your hydrated tasting.