Corporate wellness insights

Stay Refreshed and Hydrated with Infused Waters

Posted by Team WCS on 07.11.2019

Staying hydrated is crucial to your health, especially in the summer months when temperatures and humidity levels rise. When you spend time outside in the heat, you lose water through sweat, and your body’s need for water increases to replace those losses. Outdoor physical activity, like walking and gardening, increases the amount you’ll need to drink even more.

That said, you don’t always need to reach for sports drinks. These beverages provide electrolytes, like sodium and potassium, and sugars that can be helpful when exercising intensely for long amounts of time (>60 minutes). However, for less intense or shorter activities, replacing electrolytes and energizing from sugars is unnecessary. Large amounts of added sugars can upset the stomach and provide no nutritional benefit other than calories.

Infused waters can be a smart option for those looking for healthier flavored beverages. They are flavored naturally from fruits, vegetables and herbs and contain no added sugars. Infused waters are easy to make, too: simply add your cut ingredients to a pitcher of water and let it sit.

All sorts of flavor combinations are possible! Get inspired to infuse with these recipes.

Infused Water: 4 Ways


  • Herb-forward
    • ½ cup torn basil leaves
    • 2 sprigs of rosemary
    • 1 lemon, peeled and sliced
  • Tropical
    • 1 cup pineapple, chopped into 1-inch pieces
    • 1 lime, peeled and sliced
    • 1 cup coconut chunks, fresh or frozen
  • Trendy
    • 1 cup celery, chopped into 1-inch pieces
    • 1 large cucumber, chopped into 1-inch pieces
    • ½ cup ginger, peeled and sliced thinly
  • Citrusy
    • 1 orange, peeled and sliced
    • 1 lemon, peeled and sliced
    • 2 kiwis, peeled and sliced


  1. Fill a large water pitcher mostly full. Add ice, if desired.
  2. Choose your infusion flavor (herb-forward, tropical, trendy, or citrusy). Add all ingredients to water pitcher.
  3. Place the pitcher in the refrigerator for 1-2 hours, and then enjoy!

Recipes courtesy of Culinary Hill and a WCS Registered Dietitian.

Additional sources:

American Heart Association

Cleveland Clinic


Wellness Corporate Solutions (WCS) is a leading provider of biometric screenings, health coaching, and comprehensive wellness programming. Our mission is to spread wellness in the workplace.