The benefits of infused water, is it really effective for weight loss?

Infused water has recently been on the rise because it is considered one of the complementary drinks to a healthy lifestyle that is rich in benefits. You may often see fruit slices soaked in drinking water? Well, this is what is called infused water. Infused water is claimed to be able to lose weight, help the process detox body, to improve overall health. So, is it true that the various benefits of infused water are true? Find out the facts below.

What is infused water?

Infused water is mineral water mixed with various pieces of fresh fruit, vegetables, herbs, or spices. You can make this one drink yourself at home. There are no special fruits, vegetables, herbs or spices to make infused water. The choice of materials is adjusted according to what you like.

This drink will be stored in a bottle of mineral water and chilled in the refrigerator for at least 1-12 hours so that the juice is more integrated with the water. After sitting for a long time, the pieces of fruit or vegetables used will usually become mushy.

For some people, these ingredients are thrown away because they feel bad when eaten. Therefore, many people refer to infused water as fruit-flavored drinks or fruit juice drinks. Because they only consume fruit and vegetable soaking water.

Regardless of how you consume it, infused water is claimed to be one of the healthiest drinks that have many benefits. Even though until now the various claims have not been scientifically proven to be true.

Various benefits of infused water

Here are some claims for the benefits of infused water along with the facts:

1. Lose weight

Lemon is one of the most commonly consumed fruits for people who are on a diet to lose weight. Even lemon is considered as a "steward" food for the body. It is not surprising that various lemon mixes are now understood by many people as ingredients that are good for consumption for diet, one of which is used as infused water.

Lemon water is believed to be able to lose weight because this one fruit contains pectin, which is a type of fiber that can provide a feeling of fullness and long lasting. Many people think that the pectin content in lemons can reduce calorie intake in one day because it makes you less hungry after consuming it. Now here's where a lot of people get it wrong.

In fact, the pectin content in lemons is not as much as you think it will help you lose weight.

Jason Ewoldt, RDN, LD, a nutritionist from the Mayo Clinic Healthy Living Program, agrees that lemon is a low calorie fruit and good for calorie control if you intend to lose weight.

However, that does not mean that this one fruit can lose your weight. One medium lemon contains only 2 grams of fiber. If it is squeezed or cut into pieces to be processed into drinks, the fiber content that enters the body will be even less. However, when compared to tea or coffee, lemon water can indeed be a much healthier drink option.

2. Prevent skin aging

Fruits that are often used in infused water are usually rich in antioxidants and vitamin C. That is why many people choose citrus fruits, lemons, strawberries, kiwi, apples and so on for their infused water mix.

Various fruits and vegetables that are rich in antioxidants and vitamin C do provide many benefits for skin health, including to prevent skin aging.

Both of these compounds are proven to help the body to produce more collagen to tighten and plump skin. However, it cannot automatically prevent or stop the aging process that has occurred.

To maintain overall skin health, you must also meet your nutritional needs by eating lots of fruits, vegetables, whole grains, and low-fat protein sources.

So don't just consume saha infused water, also balance it with the application of a healthy diet with balanced nutrition. That way, the benefits of this one infused water can be more optimally felt by your body.

3. To detox, aka remove toxins in the body

The benefits of this one infused water are no less phenomenal. Yes, many people believe that infused water is useful for detoxification, aka removing toxins that accumulate in the body and helps you lose weight.

In fact, the terms detox and poison that are used to claim the benefits of this one infused water actually still sound vague. To date, there is not enough evidence to suggest that there is one diet product or method that can speed up the body's detoxification process or make it more efficient.

The reason is, your body has its own way of getting rid of toxins that have accumulated in the body. This role is played by the kidneys and liver, which play an important role in removing toxins from the body through urine, feces and sweat.

Now, to help stimulate this mechanism to keep it running smoothly, it is recommended that you drink more water and eat more vegetables and fruits.

Don't forget, take care of your kidney and liver health. This way, your body will naturally cleanse all toxins and products that are no longer used.

4. Hydrate the body instead of plain water

Experts claim that infused water helps you stay hydrated. Approximately 60 to 70 percent of human body weight consists of water, and adequate water intake is necessary for every bodily process including circulation, digestion, and regulation of your body temperature. So, you can imagine, right, how water plays an important role in our lives?

In general, everyone needs approximately 8-12 glasses of water per day. This is to replace water that leaves the body, either in the form of sweat or urine.

The amount of water removed from the body can depend on the weather, activity, the type of your diet, to how much caffeine or alcohol you consume. If the fluid that comes out is not replaced immediately, it is not impossible that you will experience both mild and severe dehydration.

Dehydration is easy if you don't drink enough. There are some people who really don't like the taste of plain water, or maybe get bored if they have to drink approximately 2 liters of water per day, especially if they only drink water.

Infused water can be the right choice for those of you who don't like the taste of plain water but don't want to consume high-sugar drinks such as soda, packaged tea, coffee, and packaged fruit juices.

If you are used to consuming soft drinks because you like flavored drinks, you can try infused water. The taste of infused water may not be as strong as soft drinks, but infused water can be an alternative to flavored drinks that have very little or no calories.

5. Healthy way of taking vitamins

Infused water contains a mixture of fruits and vegetables that contain lots of vitamins. Some of them contain water-soluble vitamins. So, when it is used to make infused water, the vitamins will come out and dissolve in the water you drink.

Well, this is a healthier way to meet your vitamin needs when compared to consuming soft drinks that are claimed to have vitamins but also contain added sugar.

6. Helps smooth the digestive system

The benefits of infused water are also able to smooth the digestive system. Adequate fluid intake is very important for hydrating the body as well as digestive health in order to facilitate the performance of the intestines in digesting food.

Yes, drinking lots of water can help make your intestines digest food easier, preventing you from experiencing constipation. Basically, water can make the body work more optimally so that the process of removing waste products from the body's organs can be maximized.

It is important to understand

Although there are several claims that until now have not been scientifically proven, that does not mean that infused water has no benefits at all. Infused water can be used as an alternative drink for those of you who don't like eating fruit and drinking water.

Compared to consuming coffee, tea, or soft drinks that are high in sugar and caffeine, infused water can be a healthier drink option. By consuming infused water, you can get two benefits at once. First your fluid intake is fulfilled. Second, you also meet the needs of vitamins and nutrients from the vegetables and fruits that you like.

Even so, make sure you choose the right fruits and vegetables. Before being used as an ingredient for infused water, the fruits and vegetables are washed first so that cleanliness and safety are maintained. Choose fresh fruits and vegetables and only use boiled water.

No less important, so that the optimal benefits of infused water are the application of a healthy lifestyle.

Routine physical activity and exercise regularly for at least 30 minutes every day. Don't forget to pay attention to your daily food intake. Adjust your meal portions by eating only small amounts of food.

Fill your plate with a nutritionally balanced menu consisting of fruit, vegetables, protein, fiber and healthy fats. That way, you can get the optimal benefits of infused water.

How do you make infused water?

How to make infused water is very simple. All you need is boiled water and a choice of fruits, vegetables and spices to your liking.

If you decide to make infused water, you can choose the type of fruit such as oranges, lemons, strawberries, mangoes, lime, apples, or whatever fruit you like. These fruits can also be added with spices or herbs such as mint, ginger, cinnamon, and lemongrass. The more ingredients you use, the stronger the infused water will taste. However, make sure you wash all ingredients thoroughly before using them.

After washing it thoroughly, cut the ingredients you will use and put them in a container. Pour boiled water (either hot or cold water) into it. Soak the fruit for about 1 to 12 hours in the refrigerator.

Before serving, you can remove the ingredients used from the infused water to prevent the fruit from rotting in the water. Don't forget to store the infused water back in the refrigerator. You are advised to finish infused water less than 3 days or even on the same day, especially if your infused water is not stored in the refrigerator.

Infused water recipes that you can try at home

Source: Wide Open Eats

Here are some recipes for infused water that are fresh, nutritious, and not bitter:

1. Cucumber, lemon, and mint leaves

Prepare a bottle container filled with boiled water. Then add 1 medium cucumber, peeled and thinly sliced. 1 medium lemon, cut into pieces. And 4-6 fresh mint leaves. Stir all the ingredients and place in the refrigerator for a few hours.

2. Strawberries, kiwi, and mint leaves

1 medium kiwi fruit, peeled and chopped. 6 strawberries, thinly sliced. 4-6 fresh mint leaves, slightly crushed so that the aroma comes out. Place all the ingredients into the bottle container. Add boiled water. Stir then close tightly. Store and let stand in the refrigerator for a few hours.

3. Pears, cinnamon, ginger

1 ripe pear, thinly sliced. 2 large cinnamon sticks. 1/2 tea grated fresh ginger. Put all the ingredients in a bottle container and add boiled water. Store in the refrigerator for a few hours.

4. Grapes, apples and oranges

4-5 grapes, divided into two parts. 1 green or red apple according to your taste, then thinly sliced. 1 medium orange, just take the pulp. Put all the ingredients in a drinking bottle. Fill it with water and place it in the refrigerator to let the juice out.

5. Pineapple and mint leaves

Peel and thinly slice a medium pineapple. The thinner the pineapple is sliced, the stronger the flavor will be. 4-6 fresh mint leaves, slightly crushed so that the aroma comes out.

Put it in a drinking bottle container and add boiled water. Store in the refrigerator for a few hours to let the pineapple juice and mint leaves escape.

6. Apples and cinnamon

a quarter of a red apple, cut into thin strips. 1 whole cinnamon stick. Add about 1 liter of cold water and store directly in the refrigerator. Cold water is necessary so that the apple does not turn brown.

The recipe above is only for reference. You can be creative using fruits, vegetables, and other herbs to your liking. Good luck!

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