The Benefits of Fruit-Infused Water & Recipes


The importance of staying hydrated cannot be understated, but did you know you can maximize the benefits by infusing your water with fruits? Today we will explore the ways in which fruit-infused water can help supercharge your water, and get properly hydrated. I have included some of my favorite recipes for you to try at home!


This article has been medically reviewed by Dr. Charles Penick, MDDr. Charles Penick

Does Fruit Infused Water Help?

Nutritionally, fruit infusions do not add that many vitamins and minerals. Drinking fruit infusions cannot replace the consumption of a nutrient-dense, vitamin-rich diet, but what it can do is help you drink more water throughout the day. By making your water flavored, it is more appealing to drink, and thus you will naturally drink more water throughout the day!

Benefits of Drinking Water

But why is water so vitally important? The body transports most of our nutrients in the blood and the blood is made up of 82% water; our muscles are composed of 75% water; our brain 76% water; our lungs 90%; and our bones contain 25% water!

The body requires water to function optimally, and the benefits include:

  • Increased Brain Power and Energy
  • Healthy Weight Management and Weight Loss
  • Flushing Out Toxins
  • Improves Your Complexion
  • Maintains Regularity of Bowls
  • Boosts Immune System
  • Prevents Headaches
  • Prevents Cramps and Sprains

Fruit Infused Water Recipes


Citrus Delight


This citrus fruit-infused water is a refreshing and energizing recipe, perfect for a hot summer's day, or a morning wake-up. Citrus (especially lemons!) wake up the digestive system and stimulate our digestive enzymes, which makes this infusion a great way to start your day.

  • Fill a pitcher with 8 cups of purified water
  • Cut citrus fruits thinly:
    • 2 organic Meyer lemons (use regular organic lemons if you can’t find Meyer)
    • 2 organic limes
    • 1 medium-size organic orange
    • 3 pieces of raw organic fresh ginger (great for digestion and gives the water a “kick”)
  • For maximum taste, let the water marinate for a few hours before drinking

Melon & Mint 




This combo is reminiscent of a mojito, and in fact, we like to add a splash of bubbly water to make epic mocktails. Melon and mint water should sit for 6-8 hours before the flavors are totally infused, so place in the refrigerator overnight. If you want to make a mocktail, reduce the amount of water used in the fruit-infused water, and then add a splash of bubbly water to the mixture!

  • Fill a pitcher with 8 glasses of purified water
  • Use your melon baller to add:
    • 6-8 balls of organic cantaloupe
    • 6-8 balls of organic honeydew melon
    • 2 slices of organic Meyer lemon (use regular organic lemons if you can’t find Meyer)
    • A small handful of fresh, organic mint leaves

Fancy Schmancy Ice Cubes


These fancy ice cubes make the perfect addition to any party, and are also a fun way to excite kids about hydration! The fruit stays suspended in the frozen water, and the lemon flavor (that makes up the cube) will melt into the water. These fruit-infused cubes are a great way to make fruit-infused water when you’re in a rush (just pop a cube in your glass, and you’re done!).

  • Into each cube of your ice tray, fill and freeze overnight:
  • Add purified water and place a single mint leaf and a small piece of pineapple in each cube
  • Place lemon water in each cube
  • Add a single strawberry and piece of lemon rind
  • Note: These fancy ice cubes can spice up any water glass of still or sparkling water.

Watermelon & Lime


Watermelon is sweet, so it’s also a favorite amongst the kids, but the lime offers a perfect balance of sour to make this fruit-infused water an all-age party favorite in our home. This recipe is also a great post-workout infusion if you’ve done endurance work, replenish your glycogen stores and minerals.

  • Fill a pitcher with 8 glasses of purified water
  • Add the juice of 1 organic lime
  • Place water in the refrigerator overnight
  • In the morning, add 2 ½ cups of chopped, seedless watermelon slices
  • There is nothing more refreshing than watermelon! Let the juice of the watermelon infuse into the water concoction for at least 2 hours before drinking.

Peppermint Sparkles


Rumors have it that drinking carbonated beverages leach calcium from your bones and damage tooth enamel. Carbonated beverages usually contain all kinds of toxic and/or unwanted ingredients, however plain sparkling mineral water with natural ingredients added is okay! This recipe harnesses the power of bubbly water to make one of my favorite fruit-infused water combinations. Cucumber is super hydrating, full of minerals, and peppermint is a great digestive aid. A perfect drink after a meal!

  • Add to a tall glass of sparkling mineral water:
    • 2-3 organic cucumber slices
    • 2 sprigs of organic mint (twist the mint leaves gently to release the essence of mint)
    • Optional: add 1 drop of your favorite Peppermint extract



Berries are so delicious but low in sugar- so this fruit-infused water is the perfect recipe to start your day hydrated, and keep blood sugar balanced. Let this concoction sit overnight in the refrigerator and it will be ready in the morning!

  • Add 6 glasses of purified water to a pitcher
  • Add the following sliced berries:
    • 6-8 organic strawberries
    • 8 organic raspberries


Fruit-infused water is a great way to excite your taste buds and add a micronutrient boost to your day. These recipes are simple and refreshing, and most importantly they will inspire you to keep you drinking water all day long! Learn more about Dr. Pompa’s recommendations for whole-body health.


Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.