An excuse to drink more water An excuse to drink more water

Infusions, juices, tea, and in general, liquids are allies to maintain your body healthy. In addition to hydrating, they provide antioxidants, vitamins and minerals that help you look and feel good.

 Advisors: Eileen Zuluaga, nutritionist, specialist in Sports Accompaniment
Margarita María Velásquez, dermatologist

The skin is considered the largest organ of the human body and water is one of its main components. Hence, adequate hydration during the day and the intake of fruits and vegetables are reflected in our physical appearance and also in our health.

Margarita María Velásquez, dermatologist and head of the dermatology section of the Faculty of Medicine of the University of Antioquia, explains that water consumption is key to maintaining overall health and, consequently, a good appearance.

The expert clarifies that everybody needs an intake of fluids during the day to maintain adequate hydration. This recommendation is only excepted for those with heart or kidney problems, who, specifically, have had their intake limited by medical order.

And although there is much speculation about amounts in daily water consumption, Eileen Zuluaga, nutritionist and Specialist in Sports Accompaniment, points out that there is no general measure for all people.

“Now we are no longer talking about eight glasses of water a day, because the amount varies from person to person,” she explains, indicating that soups, juices, infusions, teas and everything that involves increasing fluid consumption helps hydrate our bodies.

As a rule, it would be ideal to consume an average of five glasses of liquid, whatever it is, per day. This may vary if you are a sports person and need to make up for what your body loses from sweating, or if you are in a place with warm weather.

Of course, when the objective is to stay healthy, the idea is that this option is not the vehicle to consume more added sugar; on the contrary, it should be an opportunity to include more fruits and vegetables in the diet, take advantage of its properties and continue contributing through them to a more balanced and healthy routine.

To vary the consumption of water, here are three types of drinks and some tips on their preparation, to take advantage of the benefits of the liquid, fruits and vegetables and make them sources of health and well-being. •

Option 1 Hibiscus flower soda

Cal: 30 / Proteins: 0.1 g / Carbohydrates: 0.4 g


4 hibiscus flowers

1/2 ginger root

1/2 carbonated water or water


– Wash all the ingredients very well

– Put the ginger in an extractor or blender, add the water (mineral or carbonated, depending on the choice), and the hibiscus flowers.

– Let it stand a few minutes and consume.

Diuretic drink. The hibiscus flower contains vitamin C and antioxidants. Ginger acts as an anti-inflammatory.

Option 2 orange and carrot smoothie

Cal: 102 / Carbohydrates: 25 g


2 oranges without peel

1 grated carrot

200 ml water


-Add the ingredients to the blender, beat and serve without straining, this way you can take advantage of the fiber of both ingredients.

Orange is recognized for being a source of vitamin C, but also contains phosphorous and potassium. The carrot is a source of carotenoids and vitamin A.

400 g of fruits and vegetables a day, is the recommendation of the WHO. You can include them in drinks.

Option 3 red berries infusion

Cal: between 30 and 50, depending on the quantity and variety of fruits


Dehydrated or fresh red fruits to taste. You can include blueberries, cherries, strawberries, blackberries, plums.

237 ml water

Add fresh mint to taste


– Boil a cup of water and add red berries as desired. The portion should be according to the flavor that is desired. The more fruits, the more intense the flavor.

– Add two mint leaves to enhance the flavors.

– Cover the cup and let it rest for 7 to 10 minutes.

– Consume.

Red berries are rich in beta-carotenes and antioxidants. Peppermint is digestive. It leaves a fresh taste on the palate.

Related: Plant-based drinks in the pantry