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Tips to Decrease Sugar and Increase Water2019-01-23T14:22:59+00:00

Tips to Decrease Sugar and Increase Water

Try these tips to help you switch out sugar containing drinks for healthier alternatives:

  • Eat balanced meals with plenty of protein and healthy fat, and make sure you aren’t eating too many carbohydrates
  • Identify triggers to sugar cravings and adopt better coping skills when you feel like you need sugar, such as going for a walk or talking to a friend
  • Plan ahead by having protein rich snacks on hand incase you get hungry on-the-go
  • Make sure you are getting enough sleep
  • Try going cold turkey. Some people find that completely eliminating sugar all at once and sticking with it for a few days works best. After a few days, cravings usually subside
  • Make drinking water just as fun as drinking your favorite sugar containing beverage (see below)

Try these tips to help you drink more water:

  • Remind yourself to take sips throughout the day by setting alarms on your phone or using a water drinking app
  • Set triggers or routines that remind you to drink, such as every time you leave the room or get up from your desk, stop at a traffic light or have a rest break during your workout
  • Dilute sugar containing drinks with water
  • Keep a reusable water bottle with you at all times
  • Follow each sip of coffee with a sip of water
  • Eat more fruits and vegetables like tomato, watermelon, cucumber and zucchini, which have a high composition of water
  • Try natural sparkling mineral water
  • Drink herbal teas and bone broth

Add flavor and make it fun!

  • Drink hot water infused with lavender at night to help you relax, or hot water infused with lemon in the morning to get you going
  • Freeze little bits of fruits, vegetables and/or herbs in ice cube trays and pop into your water for a quick chill and boost of flavor (see flavor combo suggestions below)
  • Flavor with a drop or two of your favorite food-grade organic essential oils
  • Experiment with fruits, vegetables, herbs and spice combinations for endless flavors (see below for ideas)
  • Mash berries and add to the bottom of your drinking glass, then pour sparkling mineral water over berries and stir

Tips for infusing your water:

  • Use organic ingredients when possible
  • Wash, slice and drop your ingredients into your water or sparkling mineral water
  • Store overnight in glass or stainless-steel containers in the refrigerator. Adjust the amount of ingredients to your taste. The longer you infuse your water, the stronger it will be
  • Reuse ingredients to infuse the next day’s water if possible

Fun and tasty flavor combination ideas:


  • Lime, cilantro and mint
  • Sage


  • Citrus
  • Pomegranate Mint


  • Grapefruit
  • Apples
  • Peaches
  • Berries


  • Mint
  • Kiwi
  • Strawberry & thyme
  • Lemon, mint & rosemary
  • Strawberry, kiwi & lime


  • Rosemary
  • Raspberry


  • Coconut
  • Basil


  • Mint
  • Mango
  • Basil
  • Coconut


  • Lemon
  • Raspberry
  • Rosemary
  • Jalapeno
  • Lemon & Basil
  • Lemon & Ginger


  • Basil
  • Mint

A few more

  • Cherry and lime
  • Grape and orange
  • Cantaloupe and mint
  • Lemon and raspberry
  • Peach and rosemary
  • Lemon and lavender
  • Lime and mint
  • Pear and vanilla bean
  • Ginger and peach

Rose Water – If you really want to impress your friends, use organic culinary grade rose petals to make your own rose water. Rose water is believed to have several health benefits and is high in antioxidants and calming to the central nervous system. Rose water pairs well with cardamom and raspberry, to name a few.

Super food add-ins – If you are brave enough to make your own rose water, try adding a little chlorophyll or spirulina powder to your flavored water. Spirulina is an alga that is rich in nutrients such as calcium, potassium, magnesium B vitamins and Iron. Chlorophyll, responsible for making plants green and healthy, is high in vitamins and antioxidants. Besides their health benefits, these superfoods add a fun shade of blue-green to your drink.