We love those bright orange, cheese-powder-coated puffed-corn snacks as much as the next person, but let’s face it — they’re not exactly the healthiest choice to satisfy those salty snack cravings.

That’s why we’re so intrigued by puffed water lily seeds, which can pack the same yummy, cheesy crunch in a much-less-processed package.

Here’s what you need to know about this new snack trend.

What Are Water Lily Seeds?

You may not have heard of water lily seeds before, but they’re about to take over the snack aisle at your grocery store.

Also known as Makhana, puffed water lily seeds come from the Euryale ferox plant, a type of water lily.

Found in ponds throughout Asia, these seeds start out as pea-sized kernels which are harvested and “popped.”

The result: a puffed snack that packs a crunch that rivals Cheetos, popcorn, and potato chips.

Plain water lily seeds have a mild, earthy flavor — but they can be seasoned for a savory, spicy, or cheesy snack.

Are Water Lily Seed Snacks Actually Healthy?

Puffed water lily have a high amino acid index and low glycemic index.

They’re a paleo-friendly snack, and there are plenty of vegan and gluten-free options available (it varies, though, so you should always double-check the label).

And a one-ounce serving of Bohana Wild White Cheddar water lily seeds — around 60 popped kernels — has just 120 calories. It also contains three grams of protein and four grams of fat.

“I am amazed at how low fat they are for being a seed,” says Maleah Staton, RD.

As with any snack, you still need to watch your portions — but at 60 puffed seeds per serving, it can be a bit easier to avoid mindlessly doubling or tripling the recommended serving size the way you might with a bag of cheesy puffed corn.

(Cheetos, for example, have around 21 puffs per serving.)

Puffed water lily seeds are also commonly recommended in Ayurvedic medicine for reproductive health and regulating blood sugar — but more research is needed to back up those claims.

Where to Buy Water Lily Seeds

There are currently only a handful of brands offering puffed water lily seeds sold in the United States, including Bohana, Taali, AshaPops, and Lily Puffs.

The Bohana line of puffed water lily seeds comes in three different delicious flavors: Pink Himalayan Salt, Soulful Spice, and Wild White Cheddar.

If you follow a vegan diet, both Lily Puffs and AshaPops offer vegan cheese flavors of puffed water lily seeds.

And AshaPops even has a turmeric flavor that combines two healthy trends into one delicious package.

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Life on the blue planet is all about water. In fact, up to 60% the adult human body is composed of water.

It’s crucial to the function of every organ in your body, including your biggest organ — your skin, which is made of about 64% water.

So it seems like a logical line of reasoning to imagine that downing a few extra glasses of H2O a day could reduce fine lines and plump up sagging skin.

Sadly, the truth is hard to swallow: Drinking water can’t make you look younger.

“No matter how much water you drink, you can’t hydrate away wrinkles,” says Ana Gunn, registered nurse and Clinical Director at Mia La Maven, a premier wellness and aesthetic medical clinic in Los Angeles.

Board Certified Dermatologist Dr. Kimberly Jerdan agrees: “The theory that drinking water prevents wrinkles or signs of aging is false.”

What Actually Causes Wrinkles… and Why Drinking More Water Doesn’t Help

“Aging is definitely multifactorial,” says Dr. Jerdan. Internal factors like stress and genetics and external factors like diet, UV rays, and environmental exposure determine the visible signs of aging.

If you make a face, as your mother would say, it might just stay that way.

“More dynamic faces,” notes Dr. Jerdan, “or faces with lots of muscle movement and strong facial expressions can create lines that stay furrowed on the face.”

“Starting at age 30, we lose 1% of collagen in the skin per year,” she says. As we get older, the bone around our eyes and jawline lose density, causing the fat pads in the face to sink in.

The environmental exposures to our face loosens the skin barrier, making it more difficult to keep skin hydrated.

All of these factors combined, agrees Gunn, can leave the skin looking dull and aged.

But unless you’re severely dehydrated, “the water you drink has little to no affect on skin hydration,” says Jerdan.

What Drinking Water Can Do for You

Even though guzzling gallons won’t fill in fine lines, water is necessary for good skin and good health.

Consuming the recommended 2.7 liters per day for women and 3.7 liters a day for men helps keep your joints, spinal cord, and other tissues in working condition and helps transport waste out of the body, according to the Centers for Disease Control.

Plain and simple, says Gunn, “Drinking water makes you feel better.” When you feel better, you look better.

If you’re feeling tired, Gunn recommends drinking water to combat the visible signs of fatigue.

Proper hydration also helps with overall blood circulation.

One study from 2007 found that supplemental hydration may increase skin blood flow, which, according to Gunn, is “essential to bright and vibrant skin.”

Keep Your Skin Hydrated

Dr. Jerdan says the key to healthy looking skin is keeping the skin barrier intact and hydrated with external moisturizers. “External hydration can help minimize signs of aging more so than internal intake of water,” she says.

Jerden also recommends protecting your skin from UV damage, environmental pollution, and oxidative stress that can weaken the skin barrier.

She also recommends applying a daily moisturizer.

Choose a humectant-based moisturizer to help draw water into the skin, or choose an occlusive-based moisturizer to prevent hydration from leaving the skin.

“Even vitamin C serums can help portray brighter and more vibrant skin,” she says.

Cover Up for Younger Looking Skin

“Sunscreen, sunscreen, sunscreen,” recommends Gunn. Nothing helps reduce the visible signs of aging like studious sunscreen application.

One 2013 study in Australia found that subjects who used sunscreen daily showed no signs of aging after 4.5 years.

Since about 80% of facial aging is due to UV radiation, you’ll want to lather up to keep that baby face.

Eat Your Way to Healthier Skin

Dr. Jerdan suggests a well-balanced diet of lean protein and healthy fats with limited intake of caffeine and sugary drinks.

A healthy diet, sun protection, using moisturizers, avoiding smoking and tobacco, and, of course, proper hydration are the most effective tools to keep the visible signs of aging at bay.

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When you’re parched, chugging water is the perfect thirst-quencher. It has no calories, and it hydrates you. The only problem? Plain old water can be boring when you’re craving some flavor and excitement, especially after a hard workout. Fortunately, sugar-loaded drinks aren’t your only alternative to standard-issue H2O.

Here are some sugar-free and no sugar drink options that are easy to find — even in your office’s soda machine or local Starbucks.

1. Sparkling Water

“It’s important to remember that you want to eat your calories, not drink them as a general rule,” explains Andrea N. Giancoli, MPH, RD. Sparkling water is like water’s more exciting, bubbly sister.

“Carbonated water (e.g., seltzer, sparkling water) is a fine alternative to the still stuff. Flavored seltzers for the most part are great,” says Michele Promaulayko, author of Sugar Free 3. “Just read the label to make sure there are no calories, no added sugars, or artificial sweeteners.” LaCroix is one option that is free of sugars, calories, sodium, and artificial ingredients.

2. Infused Water

There are tons of infused water products. The tricky part is choosing one without hidden sugar. Hint is flavor-infused water that offers all the benefits of agua without sugar or sweeteners.

3. Tea

“A cup of herbal tea is part of my nightly wind-down — I do ginger, lemon, licorice, or peppermint,” Promaulayko says. There are tons of options, so you can pick and choose your favorite flavor!

“You can drink unsweetened tea,” says Giancoli. “Or you can sweeten it with stevia, which has no calories.” Research has found natural, no-calorie sweeteners, such as stevia, to be safe and can be a healthy part of a balanced diet in moderation.

4. Matcha

Black, green, and herbal teas have antioxidants. Matcha has become a trendy green tea because it has a unique growing process to boost its health benefits. On its own, matcha green tea powder has very few calories and no sugar, but once you start turning it into lattes and other beverages, that changes. Lots of sugar and calories may be hiding out in those yummy matcha drinks.

“Many coffee and matcha tea drinks add sugar to reduce the bitterness,” Promaulayko says. So just make sure you pay attention to what’s actually in your drink!

5. Coffee

“Packed with natural antioxidants, black coffee is looking more and more like a health elixir in the eyes of modern science, and the natural caffeine gives your system a natural boost — mentally and physically,” Promaulayko says.

However, when it comes to hitting up your local coffee chain, three pumps of vanilla syrup in a latte can add a whopping amount of sugar, well over the 25-gram upper limit per day. A safer bet is sticking to coffee or cold brew without added sugar — and adding a minimal amount of dairy milk or whatever plant-based milk you use. “I take mine with a little milk and stevia,” Promaulayko says.

6. Sports Drinks

“Energy drinks and sports drinks are some of the emptiest braggarts about the energy and nutritional benefits of sugar,” Promaulayko says. “Don’t get me wrong. There are times when these drinks can be beneficial. But couch surfers and weekend gym warriors shouldn’t fool themselves. To your body, it’s essentially getting pretty colored sugar water.”

Sports drinks are designed to help replenish electrolytes and support hydration during intense exercise, but many of them contain lots of added sugar. A new generation of sports drinks have flipped the sugar-heavy formula by adding sweetness with stevia, or other no-calorie sweeteners.

Don’t Be Fooled by Juice

“With fruit juice, the fiber is gone, so the sugars hit your bloodstream unregulated,” Promaulayko says. Plus, green, fresh-squeezed, and organic juices have higher concentrations of natural sugars than you might expect.

What’s more, many juice drinks are loaded with extra sugar. “Whole fruits have naturally occurring sugar, but many ‘juice’ drinks add sugar or have very little real fruit in them,” says Giancoli.

What About Alcohol?

Don’t be fooled by hard seltzers that boast their low sugar content. When you consume these beverages, you’re just trading calories from sugar for those from alcohol. These drinks may be low in or contain no added sugar, but you’re still adding to your daily calorie intake.

“As far as your body is concerned, alcohol behaves similarly to a sugar or a refined carb — it’s just empty calories,” Promaulayko says. “And your body will use it as an energy source rather than burning fat.”

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Water weight is seen in almost everyone and is responsible for that sluggish feeling. It can cause bloating, puffiness, and minor weight fluctuations throughout the day. Water weight fluctuations are something you experience from time to time because your body comprises 50-70% of water. Whether water weight is a cause for concern depends on your goals. Apart from causing higher numbers on the weighing scale, having high percentages of water weight can lead to or be a sign of health problems. However, you can take easy and safe steps to get rid of water weight.

What is Water Weight?

Water weight happens when the body stores extra water in the tissue or between blood vessels. So if you’ve suddenly gained a few pounds over the last couple of days, it can be due to water weight or water retention. One meal isn’t going to make you gain any weight or fat right away. If you feel bloated, especially after meals, that’s likely just water weight. Therefore, water weight is just the mass that water takes up between and inside your cells. 

Typically, your body removes excess fluids through urination. But when extra fluids retain between the body organs and skin, it leads to water weight. While water weight can be a barrier to weight loss, it’s not bad. But, of course, severe bloating is a flag of concern, and you should always consider getting an opinion from your doctor.

Signs of Water Weight

• If you are on a balanced diet and still find your waistline or abdominal area suddenly increasing in inches, your body retains water.
• Swollen legs and ankles are other symptoms. Again, it happens due to prolonged standing or sitting. 
• Puffiness in the face and hips is another factor. If your hips look more bulky than usual or your face is swollen or puffy, you’re gaining water weight.
• Weight fluctuations are common signs that indicate water weight. 

Causes of Water Weight

Standing or Sitting for Too Long

Gravity pull always acts on your body, keeping blood in the lower extremities. Therefore, it is essential to move your body to maintain blood circulation after a while. Studies show that people who stand for too long suffer from orthostatic stress, increased body mass, and increased total water weight. It also enhances both systolic and diastolic blood pressure. In addition, many people suffer from back pain due to prolonged standing or sitting. Therefore, after standing or sitting for a prolonged period, you should take 30-40 steps to maintain blood circulation. 

Flying in an Aeroplane

Air pressure and gravity fluctuate when you fly in an aeroplane. Air pressure is lower at higher altitudes, and our body lacks oxygen at that level. Such changes in air pressure cause your body to hold on to water. Alternatively, flying and travelling increase your appetite and lead to weight gain. 

Menstrual Changes

Hormonal changes during periods can cause water weight fluctuations. In addition, women experience increased salt intake, leading to water retention after or during their period. Studies show how menstruation retains extra fluids in the body. For example, your body experiences a peak water weight level during the first day of menstruation. Specifically, an increase in water weight in periods is due to the rise in progesterone hormone. In addition, progesterone activates aldosterone, which causes kidneys to retain water and salt. 

Fluctuating Hormones

Especially in teenagers and adolescents, sudden water weight is due to hormonal changes. Some hormones like an Antidiuretic hormone(ADH) are responsible for raising water weight. The two most common factors influencing ADH are plasma osmotic pressure and volume status changes. The plasma osmotic pressure comes from the proteins in your blood fluid, and the volume status refers to the volume of blood your circulatory system holds. Other factors that boost the release of ADH include exercise and emotional states. In addition, ADH increases water retention by increasing the permeability of nephrons.

Overeating Sodium

Having too much sodium makes it difficult for the body to drain water. Your typical sodium sources are table salt and some packaged snacks or soft drinks. Studies have found that increased sodium consumption results in water retention and reduction in fluid intake. So make sure that you avoid packaged processed food and soft drinks. Reducing salt in your daily meals also helps you get rid of extra water retention.

Medications to reduce water weight

Certain medications may also lead to water retention in our bodies. Especially medicines used to control blood pressure, antidepressants, and pain relievers can increase your body’s water weight. In such cases, consulting a doctor is advisable. 

Complications Caused by Continuous Water Retention 

If your body retains water for a longer duration, it can lead to several complications. It not only increases your extra body weight, but the following health risks can arise: 

• Swelling and internal damage to hands, ankles, and feet
• Stiffy and painful joints and increased body weight
• Uneven weight fluctuation with hidden reasons
• Skin becoming puffy and holding indent for a few seconds when pressed with a finger

How to Lose Water Weight Safely

Follow a Low Salt Diet.

According to FDA research, the maximum safe sodium limit is 2300mg, equal to about one teaspoon of table salt. Try not to exceed this maximum limit. The following are some ways to cut down sodium from your diet: 

• Prepare low-salt homemade food 
• Always read nutritional facts on every packaged food purchased.
• Add flavour without adding sodium and buy fresh edibles.
• Make lower sodium food choices at restaurants.

More Potassium and Magnesium

Especially women, during their menstrual cycle, get a boost in their sodium levels which increases water weight in their body. Potassium and magnesium are excellent nutrients for replacing sodium retention. It will automatically drain water out of your body. Together potassium and magnesium help to manage water retention in our body. The upper limit of daily magnesium consumption is 420mg. Overdosing causes complications like muscle weakness, diarrhoea, and urine retention.

Take Vitamin B6 Supplement

Vitamin B6 is a water-soluble vitamin that helps form red blood cells, enhances metabolism, and supports the immune system. In addition, studies have found that vitamin B combined with magnesium helps reduce premenstrual syndrome symptoms, including water weight. 

Eat Enough Protein

Protein keeps your body’s water weight balanced. There are nine different types of essential amino acids in a protein. For example, albumin is a protein that helps in weight management by managing the body’s water weight. Albumin balances fluids in the bloodstream and prevents them from leaking outside. As a result, it prevents swelling or bloating related to water weight.

Reduce Stress to reduce water weight

Less stress is the best option to reduce your water weight. That is because stress increases your level of cortisol hormone, which leads to an increase in ADH, a hormone known to be antidiuretic. When ADH is unbalanced, it doesn’t send clear messages to your kidney, which can lead to water retention. 

Dandelion Supplement

Dandelion or Taraxacum officinale supplements are best to lose water weight quickly. It is popular among professional athletes and bodybuilders. Dandelion encourages your kidneys to flush out excess water and sodium from your body.

Limit Carbs to reduce water weight

Like salt or sodium, carbohydrates can cause water retention because when you consume carbs, your body converts them to glycogen. For every gram of glycogen stored in the body, you gain about 2.7 grams of water. Therefore, you should eat fewer carbs and practice better carb portion control. Moreover, low-carb dieting helps promote muscle growth and fat loss.

Seek Doctor’s Help if Problem Still Exist

Having fluctuations in water weight and changes in waistline circumference is a part of life. However, if you’re continuously experiencing overhydration, it can indicate some underlying disease or organ dysfunction. Talk to a doctor if your water weight constantly rises and is not going down even after diet changes or lifestyle modifications. The most common hidden factor is medication.

Harmful Ways Of reducing Water Weight

There are other ways to reduce water weight that people follow without knowing their harmful effects on our bodies. These ways might work faster than the natural approach but put your body at risk of various other diseases and disorders.

Water Pills Medications

Water pills or diuretic is not a healthy option unless you suffer from chronic water weight problems. These pills follow the mechanism of activating kidneys to flush out water and salt through urine. Athletes or doctors commonly use these pills to reduce water weight rapidly. However, taking it without a doctor’s prescription might lead to complications like dehydration.

Magnesium Oxide Supplements

Another harmful way of reducing water weight is to consume magnesium oxide supplements. Although supplements are considered safe, magnesium oxide supplement overdose can lead to kidney damage and dysfunction. In addition, magnesium quantity exceeding in the body may lead to severe complications like breathing problems and lightheadedness. Magnesium oxide supplements work just like water pills and activate kidneys to drain water and salt through urine.

Conclusion

Almost half of the human body mass consists of water weight, and water weight must be helpful for the functioning of various internal processes of the body. Abnormal water weight can lead to weight gain, and one may observe usual fluctuations in weight. However, it is easy to get rid of increased water weight with daily dietary changes and lifestyle changes. The primary factor for water weight is increased sodium intake. Reducing sodium intake takes the condition back to normal. If this condition exists chronically, it can lead to further complications like swelling in joints and knees and stiff and painful joints. Therefore, seek medical help if water weight exists for a longer time. 

Frequently Asked Questions (FAQs)

Q. How do you lose water weight?

A. Losing water weight is not a problem in most cases. However, you can adopt some dietary changes like reducing sodium intake, drinking more water, and reducing carbohydrate intake. In addition, some lifestyle changes may also help, like keeping your legs elevated and avoiding sitting or standing for a longer duration.

Q. Do you know if it’s water weight or fat?

A. When your body starts accumulating extra water, it boosts water weight. However, it is not easy to find whether your weight gain is due to increased water retention or it has stored calories as fat. To examine yourself for this, you should follow a regular fixed diet for one week. After that, your body starts draining out extra water on its own. So if it’s water weight, it will fall back to normal after a week.

Q. Does water weight make you look fat?

A. Increased water weight makes you look fat as the body stores water in cells and skin. Extra water in blood vessels causes bloating and leads to weight gain. Your face will look swollen, and your body will become puffy while having excess water.

Q. Is water weight bad?

A. Normally, water weight is considered healthy as your body is well hydrated. But if your water weight increases for many days or weeks, it may lead to complications like stiff joints and swollen legs and hands.

Q. How can I reduce my stomach fat?

A. Firstly, it is essential to identify whether fat or water weight. One most common way to reduce stomach fat is to burn more calories. Also, try to keep your metabolism boosted during the fat loss phase. You can follow strength training exercises and low-calorie diets to see faster results. 

Q. Is water weight jiggly?

A. It is not necessary as every person is different. For example, if you have jiggly fatty skin, it might contain water, not fat. Sometimes sudden fall or gain of fat makes your skin jiggly. So it cannot be determined if you have fat or water just by checking whether your body is jiggly or not.

Q. Why do I hold onto water weight?

A. Hormonal changes and too much salt intake lead to water retention. If we consider women, water weight increases due to hormonal changes in menstrual cycles. Mostly, it is due to your lifestyle habits. 

Q. Where is water weight stored?

A. Water weight is stored all over blood vessels. Typically extra water weight is held all over the body and between blood vessels, and also, due to the gravitational effect, excess stored water tends to go in down parts like legs, toes, and fingers.

Q. Why do I look fatter after drinking water?

A. When you drink water, your body stores it in blood vessels and cells. However, you might not look fat just after drinking a glass of water. On the other hand, if you suddenly increase your water and sodium intake, you may feel bloated and look fatter.

Q. Is water weight loss noticeable?

A. When your body loses extra water or water weight, your fat and muscles may seem slimmer and loose. It occurs because water is stored under the skin and also in muscles. So if you think that dropping water will make you look thin, then it might be valid to some extent. But it is temporary and an illusion. 

Q. What causes a big stomach in females?

A. In females, abdominal obesity can arise due to any underlying disease. It may occur due to poor diet and lack of exercise. The use of alcohol and short sleep is another cause of a big stomach in females.

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This fall, a myriad of weight-loss wisdom just keeps rolling in. It’s been interesting to observe the current debate between experts on whether or not squeezing lemon juice in coffee could help you lose weight. And now, this week, nutrition pros are nodding to another very simple drink mixture that they say could support your slim-down efforts.

Holistic nutritionist Kerri Ferraioli and registered dietitian Bonnie Taub-Dix, MA, RDN, CDN spoke with Insider to weigh in on this weight-loss trend, which has been making the rounds on TikTok. Keep reading to learn what this concoction is and why these nutrition experts suggest it could be worth a try if you’re looking to prevent weight gain or shed a few pounds this fall. And for more, check out our list of the 50 Best Detox Waters for Fat-Burning and Weight Loss.

We all know that staying hydrated is important to our body’s overall function. Drinking water can be a great way to support weight-loss efforts because it helps to flush fat and toxins from the body so we’re better equipped to properly process what we eat and drink.

But then, if you had a certain seed to your water, it could potentially boost your weight loss results.

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That’s right. The concept of adding chia seeds to water as a way to shed fat has been getting a lot of attention on TikTok.

The thing is, say experts, this could actually work. Ferraioli suggested to Insider that the amount of healthy fat in chia seeds can make an individual feel full fast.

Dietitian Taub-Dix added that this healthy fat combined with the protein naturally found in chia seeds can make you feel pretty satiated for an extended period of time, with the added benefit of not spiking your blood sugar.

Insider offers a suggested (and easy!) formula for putting chia seeds into your water: Pour two tablespoons of chia seeds inside a 10-ounce glass of water, then wait three to five minutes (but not much more than this) for the seeds to absorb the water and become soft enough to drink.

Just note: Some sources have suggested it’s normal if the seeds-and-water combo has a gelatinous consistency. So, this may not be appetizing for everyone! Luckily, just committing to drinking enough water per day can also help with your weight-loss efforts.

RELATED: 23 Cozy Soup Recipes That Are Perfect For Weight Loss This Fall

If you’re looking for fitness tips and inspiration, you’ve come to the right place:

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What would you say if we told you that one of your most powerful allies when it comes to weight loss isn’t the newest cardio science or a complicated diet, but … water? That’s right. Good ol’ H2O can rev your metabolism, help you lose serious weight, and maintain that flat belly. According to a study published in The Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water daily increased the metabolic rate of study participants by 30 percent. Drink 1.5 liters of water a day (about six glasses) and you could burn 17,400 calories each year! Combine plain water with proven fat-burning superfoods to create a detox water and you’ll have an elixir that energizes you, fights bloating, and helps you achieve your weight loss goals.

Fruits like berries, grapefruits, and apples have compounds in their peels and pulp that fry flab and prevent disease in a delicious way. Get inspired by some of our favorite combinations below. Plus, be sure to incorporate as many of these The 100 Healthiest Foods on the Planet into your diet as you can.

Aside from being as refreshingly tart as an Amy Schumer routine, grapefruit has serious health benefits: A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. Why? The fruit is rich in phytochemicals, a bioactive compound that burns fat. And mint has been known to suppress appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!

RELATED: Sign up for our newsletter for more easy recipes and healthy eating tips.

Skip the sugary, syrupy soft-drink version and go for cleansing freshness at a fraction of the calories. Drop in a few sprigs of mint for a natural appetite suppressant.

RELATED: Secret Effects of Eating Blueberries, Says Science

Lemon is a common detox ingredient for good reason: An antioxidant in its peel stimulates liver enzymes to help flush toxins from the body. Here, it’s paired with apple, one of our best fruits for a better body!

RELATEd: 7 Ways Apples Can Help You Lose Weight, Say Dietitians

The last time you saw this flavor combo, it was probably on a menu describing a super-caloric iced tea. Forget that and make this version, which will be refreshing and energizing without a sugar crash.

Three citrus fruits work together in this cleansing detox water: All three are rich in D-limonene, which has been shown to have anti-cancer effects and soothe heartburn and acid reflux. It also flushes toxins and helps clear up irregularity.

Stock up on the last of the summer watermelon while you can: It’s one of the very best fruits for fat loss, having been shown to improve lipid (fat) profiles and decrease the accumulation of body fat. What’s more, a Spanish study found that athletes who drank watermelon juice post-workout had less muscle soreness.

RELATED: One Major Side Effect of Eating Watermelon, Says Dietitian

Cucumbers are a known diet staple, and for good reason: they’re extremely low in calories, and their skin contains tons of vitamins and minerals for your body to benefit from. So when adding to your H2O, be sure to keep the skin on.

This water may not help you get ripped, but the nutrients figs contain, including potassium, help your muscles work. They’re also a great source of fiber, which will help slow digestion and keep you feeling fuller, longer.

Citrus fruits are classic ingredients: They’re rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. Drinking several glasses of citrusy water daily can help you lose belly fat.

Cinnamon is a great way to add some sweetness to your drink without the excess calories as other sugary additives would. Pomegranates are also a great addition for an antioxidant boost, and oranges are filled with essential vitamins and minerals to keep your body slim and healthy.

RELATED: 21 Wonderful Pomegranate Recipes

Blackberries are an amazing source for detox-boosting antioxidants. Adding mint to this fruit water will help give it a refreshing taste while promoting digestion and soothing your indigestion and inflammation.

Add celery to any water and crunch away! It has six calories per stalk and full of vitamins A, C, and K, as well as B vitamins (such as folate) and potassium, which diminishes water retention and aids muscle recovery, so you can get back in the gym sooner and burn more calories.

This refreshing green detox water contains a secret superhero: Kiwi has been shown to reduce bloating and constipation and improve immunity. Cucumber is not only refreshing, but it’s also high in vitamins C and K, so eat the veggie once you drain your glass.

Pomegranates are the stuff of ancient legend, and for good reason: The seeds have three kinds of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, which all help fight and prevent damage to your body caused by free radicals.

Dropping berries into your glass is an excellent idea. Be they strawberries, blueberries, or blackberries, they’re some of the best fat-burning foods. Using frozen berries gives your sip a pleasing mocktail effect.

A blend of savory and sweet, this glass is good for staving off the munchies: Lemon and mint are natural appetite suppressants.

RELATED: Losing Weight Has This Surprising Effect on Your Appetite, Says New Study

This one’s a great option for detoxing after a gluttonous meal: Persimmons are rich in toxin-mopping vitamins A and C and high in, ahem, elimination-speeding fiber. They also have a small amount of manganese, which is important in the metabolism of fats and protein.

Fat-burning berries plus body-cleansing lemon makes this detox water a total treat. Add some seltzer if you like, to bring back childhood Fanta memories absolutely guilt-free.

Berries are an excellent addition to your detox drinks since they’re packed with antioxidants. But that’s not the only nutritional star in this detox drink: oranges are filled with vitamin C to give you a boost of energy, and kiwis have tons of nutrients, like potassium, that are beneficial for weight loss.

This one has a fat-fighting double punch: Both raspberries and blueberries are loaded with polyphenols, powerful natural chemicals that burn fat — and even stop it from forming!

Dragon fruit is not only tasty, but it also contains vital antioxidants and good fatty acids to help keep your body in tip-top shape. Bonus: it contains a hefty serving of calcium, iron, and lycopene, an inflammation-fighting antioxidant.

On top of being extremely refreshing, watermelon is one of the healthiest foods on the planet. That’s because there are science-backed benefits: the University of Kentucky found that this fruit can help lower fat accumulation, and the Universidad Politécnica de Cartagena in Spain showed that watermelon actually helps reduce muscle soreness so you can make your gym session last a little longer.

Lime is a soothing, cleansing veteran, but chia seeds are the hot upstarts of detox: They can stabilize blood sugar, boost weight loss, keep your hunger at bay and even help keep your body hydrated throughout the day: They expand to as much as 10 times their size when in liquid, helping you feel full and reducing your appetite!

RELATED: How to Use Chia Seeds to Make Low-Sugar Jam in Minutes

This detox water concoction is an inflammation-fighting powerhouse: pineapple and strawberries both have antioxidant properties. Cucumber is a low-cal and refreshing additive that is high in vitamins C and K.

We all know that kiwis and limes are great to add into your detox diet, but what about pears? They’re a great choice at only 100 calories and taste refreshing, too. Make sure you eat the pears after you take them out of your water; pears are chock-full of fiber that will keep you feeling fuller, longer.

This is a spa combo that not only tastes delicious but can also help reduce belly bloat: lemon is a natural diuretic, strawberry has antioxidants, and mint reduces appetite. Take this as a cue to experiment with flavors of your own.

Read the recipe from Wholefully.

Strawberries are one of the best low-carb fruits to help you shed some pounds. They only contain 12 grams of carbs and possess natural chemicals called polyphenols that can actually stop fat cells from forming.

This detox water is a powerful bloat-fighter, thanks to fresh ginger. Used for thousands of years to ease queasy tummies and aid digestion, you’ll find mentions of ginger in Chinese medical texts from the fourth century BC! Ginger acts as a muscle relaxant that allows the body to more easily expel gas, according to Herbal Medicine: Biomolecular and Clinical Aspects. You can get your ginger fix in a variety of forms, though fresh ginger is richest in gingerol—the compound that contributes to many of the spice’s health benefits.

Forget chemical-laden Fresca. Pour plain seltzer over fresh grapefruit and lemon for an energizing, fat-burning elixir.

RELATED: 20 Grapefruit Recipes For Weight Loss

Goji berries add more than a sweet-and-tangy taste to your water: The superfood has a slimming effect! In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum, the plant from which goji berries are harvested, or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group. The effects lasted up to 4 hours! (Just be wary of any unwanted side effects: The energizing fruits are known as “the Viagra of China.”)

Throw away that sugary pomegranate juice cocktail and try this sweet detox drink instead. This detox water has all of the vitamins and nutrients that the fruit can supply, without all of the excess sugar and sweeteners.

Now here’s an orange drink worth downing by the bottle. Carrots are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Persimmons are rich in vitamins A, C and the antioxidant lycopene, an antioxidant which may reduce the risk of cancer.

Talk about your double dose of berries: both strawberries and raspberries are great sources of fiber. This detox elixir will keep your digestive system working smoothly, so drink up and be sure to eat the fruit when you’re done!

Cranberries contain tons of fiber and also supply a hefty dose of vitamin C. According to the University of Maryland Medical Center, vitamin C is one of the most important antioxidants for removing damage-causing free radicals in your body and fighting against infectious diseases.

For such a sweet fruit, blood oranges are actually pretty low in the calorie department at only 70 calories per serving, and they contain fiber and potassium. Grapes are also a great addition to your detox water since they have a high water content to keep you extra hydrated throughout your day.

RELATED: 17 Fall & Winter Foods That Are Super Good for You

Peaches are much more than just a sweet treat; they’re a nutritional powerhouse for warding off obesity and the health risks that go with it. According to a study from the Texas A&M University, peaches and other stone fruits (like plums and nectarines) can lower your risk of excessive weight gain, diabetes, and cardiovascular disease.

Who knew apple cinnamon could work as well in water as it does in oatmeal? It’s a good thing: Cinnamon balances blood sugar and wards off insulin spikes, which protects you from the munchies.

We all know that an apple a day keeps the doctor away, but what about figs? This exotic fruit is extremely high in fiber, a diet essential, and contains potassium to help lower blood pressure.

Don’t leave mandarin oranges to your aunt’s Waldorf Salad. Two Japanese studies showed that drinking mandarin orange juice reduced participants’ incidence of liver cancer. It’s theorized that’s due to oranges’ high level of carotenoids, the pigment that gives the fruit its color and functions as a potent antioxidant, mopping up free radicals and repairing DNA damage that can cause disease.

It may look unlikely, but this is a brilliant combo: Bananas are a good source of prebiotic fiber, which helps feed good gut bacteria and improve digestion; lemon cleanses the body; mangoes are packed with vitamin C, and tomatoes have cancer-fighting antioxidants. Just don’t forget to snack on the slices.

RELATED: One Major Side Effect of Not Eating Bananas, Says Science

The tropical backdrop isn’t the only thing we love about this one: Aside from fat-burning berries and bloat-fighting kiwi, pears contain catechins, antioxidants that hinder the storage of belly fat!

You’ll definitely want to guzzle down a bottle (or three) of this detox water: blackberries are known for their high antioxidant content, and melons promote a healthy digestive system through their high amounts of fiber. Rosemary is also a great source of antioxidants to keep your body on track to a healthier you.

Here’s your new sports drink: Watermelon is rich in L-citrulline, an amino acid that helps move lactic acid out of muscles, reducing pain and fatigue. Lemon’s appetite-suppressing effects will prevent you from ordering that cheeseburger you think you deserve.

One of the great weight-loss secrets, aloe vera juice has been a mainstay in Ayurvedic medicine for centuries. The juice can help balance your digestive system, which will lessen belly bloat and keep things, um, moving.

Basil in your drink may seem odd at first, but it’s actually refreshingly tasty. But that’s not the only reason why this detox drink is on this list: basil is actually a known anti-inflammatory, which will get rid of all your bloating and discomfort in no time.

Blast your muffin top away with this fruity elixir. The combination of lemon’s abundant vitamin content, cucumber’s high water retention, and mint’s digestion-promoting powers will flatten your belly and keep you satisfied.

RELATED: 31 Foods to Reduce Bloating and Help De-Puff

You’ve heard of the Wonder Twins? This has the Wonder Quadruplets. As mentioned, the polyphenols in berries torch flab (and even stop its formation before it starts!), and the powerful amino acids in lemon detoxify the liver and speed wastes out of the body (the old-fashioned way).

They don’t get much simpler than this water, and we love that. We also love that it has the sweetness of a tropical cocktail at a fraction of the calories, and that pineapple is loaded with bromelain, an enzyme that quells inflammation throughout the body (i.e. bloat, flab, and aching muscles).

We’d happily sip from this antioxidant-packed pitcher. Apples are one of the best fat-burning fruits; leave the peels on and snack away once you’ve drained your glass.

Ginger is definitely a detox ingredient you don’t want to skip. It’s a health powerhouse: it fights inflammation, treats chronic indigestion, and lowers blood sugar significantly, according to a 2015 study in the Iranian Journal of Pharmaceutical Research. It’s no wonder it hails as one of the healthiest spices on the planet.

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Seltzer water is officially everywhere: It’s all over your social media feeds and on every store shelf in endless flavors. (Like your fizzy water with a kick? There’s a hard seltzer for that!)

But is seltzer water bad for you?

Let’s learn more about seltzer water and its potential effects on your body.

What Is Seltzer Water?

Seltzer water is water with added carbon dioxide.

The carbonation gives it a distinct fizz without adding any nutrition.

It goes by other names such as carbonated water, sparkling water, club soda, tonic water, or simply by brand name (#WhiteClaw).

Most of us tend to lump all carbonated water together, but for some, there is a distinction between seltzer vs. sparkling mineral water (think: Perrier).

Mineral water is taken from springs and contains natural carbonation, whereas store-bought seltzer water is artificially carbonated.

Also, seltzer water doesn’t contain minerals — calcium, sodium, and magnesium, to name a few.

While these minerals are helpful for human health, you can always get them through food.

Do Seltzer Waters Make You Gain Weight?

Short answer: No. Seltzer water won’t make you gain weight.

A small study did find that drinking seltzer water increased ghrelin, the “hunger hormone” in male rats.

According to Brittany Crump, M.P.H., R.D. at Savor Nutrition, “Seltzer water is a good alternative to soda if you’re watching your weight. This is particularly true if you crave soda and want a no-calorie, zero-sugar replacement to stay hydrated.”

By swapping soda for seltzer water, you can still enjoy the fizz without the extra sugar and calories.

Is Seltzer Good for You?

As far as nutrition goes, seltzer water offers similar benefits compared to plain tap water, including hydration.

Keep in mind that the carbonation in seltzer water affects us differently.

Some downsides: you might find it can cause gas and bloat or worsen heartburn.

On the other end of the spectrum, some people find that the carbonation in seltzer water actually improves digestion.

Is Seltzer Water Bad for You?

But what does seltzer water do to your body that can potentially be harmful?

Seltzer may be hard on your teeth

Seltzer water can potentially harm teeth: