The preference for highly flavored drinks can make drinking plain water feel like a chore. However, the body relies on adequate fluid intake to regulate temperature, transport nutrients, and maintain essential bodily functions. The common dislike of water often stems from a perception of blandness or an unpleasant taste, but shifting hydration habits does not require switching to sugary beverages. Practical, low-calorie strategies exist to increase daily fluid consumption by modifying the water itself or choosing hydrating, low-sugar alternatives.
Enhancing Plain Water with Natural Infusions
Transforming the taste of water can be accomplished with zero or minimal calories by using natural infusions of fruits, herbs, and spices. For a bright, clean flavor, combine thinly sliced citrus fruits like lemon, lime, or orange with sprigs of fresh mint or basil. To maximize the release of flavor and aromatic oils, gently tear or crush the herbs before adding them to the water.
Hardier flavors, such as peeled ginger root or a cinnamon stick, can be added to water and allowed to infuse overnight in the refrigerator. Using frozen fruit in place of ice cubes is another technique for slow, subtle flavor release. Frozen berries, grapes, or melon chunks chill the water while gradually releasing sweetness and color as they melt.
Addressing the Source of Unpleasant Tastes
A genuine aversion to the taste of water often points to issues with its quality, which can be fixed before adding flavor. The most common off-flavor is a bleach-like taste, caused by chlorine or chloramines used by municipal systems for disinfection. A metallic or bitter taste may indicate elevated levels of minerals like iron, manganese, or copper, which can leach into the water from corroding plumbing.
Musty or earthy tastes are caused by harmless organic compounds, such as geosmin, produced by algae or bacteria in the water source. These aesthetic problems can be mitigated by installing an activated carbon filter, which traps chlorine and many organic contaminants. Allowing tap water to run for a minute before filling a glass flushes out stale water that may have picked up a metallic flavor from pipes. Storing water in glass containers rather than certain plastics can also prevent the transfer of chemical tastes from the container material.
Exploring Hydrating Beverage Alternatives
If plain water, even when filtered and infused, remains unappealing, there are several low-sugar alternatives that contribute significantly to hydration. Unsweetened herbal teas, such as chamomile, peppermint, or ginger, are a great option and can be consumed hot or iced without adding calories. Plain seltzer or sparkling water provides a satisfying effervescence that many find more palatable than still water, provided it is free of added sugars or artificial sweeteners.
Low-sodium broths (vegetable, chicken, or beef) are excellent sources of fluid and electrolytes like sodium and potassium. These minerals aid in fluid retention and are useful for rehydration. A substantial portion of daily fluid intake, about 20%, comes from food, making high-water-content produce a valuable supplement. Foods like cucumber (96% water), lettuce (94–96% water), and watermelon (92–95% water) provide hydration alongside vitamins and fiber.