Welcome to Empire BlueCross BlueShield

Here you’ll find helpful information and tips to improve your overall health and wellness.

What’s in your cup? How to drink more water!

Drinking water is a seriously healthy habit. And anyone can relearn it, whether you like the taste of water or not. Here are a few tips to help you get back on track.

Learn to love water again with fruit-infused water recipes

If you’ve been avoiding plain water for years, you may have lost a taste for it. With the right fruit-infused water recipes, you can take baby steps back to water in a healthy way.

Fruit infusion tips:

  • Always slice or chop fruit and berries.
  • If it has skin that’s not edible, remove or peel if possible.
  • Crush or smoosh leafy herbs.
  • Infuse in the fridge for at least four hours or overnight for stronger flavor.
  • Infuse in glass for best results, either a pitcher or mason jar.

Recipes to try:

1 cup or more of sliced strawberry
1 whole sliced lemon or more
Hot summer days:
2 cups of cubed watermelon or more
¼ cup of loosely-packed, crushed
mint leaves
Tropical splash:
1 cup mango chunks or more
4 or more large slices of pineapple
Infuse in coconut water (optional)
Simply cool:
1 sliced lime or more
¼ a cup of loosely-packed,
crushed mint leaves
Citrusy goodness:
1 sliced navel orange or more
1 sliced kiwi or more with the skin removed
Use your favorite fruit to invent your

How to make water part of your daily routine

  • First thing in the morning — Pour and drink one glass of water as soon as you wake up.
  • Follow other drinks with water — If you drink coffee, tea, alcohol or soda, drink a glass of water right afterwards.
  • Out of side, out of mind — Keep a large thermos or cup of water within reach and in your line of sight at all times. If you’re at work, keep it on your desk. Sip water as the day goes by.
  • Refill right away — Fill up your cup every time after you finish. If you like ice, get more when it melts. Try to finish at least one or two before you leave work. Increase that number over time, if needed.
  • Carry water on the move when shopping, walking or exercising.
  • Purchase a filter — If you don’t like tap water, you can save money by investing in a good filter. And then save money by not buying bottled water!

Need four more reasons to drink water? Studies show it’s good for:

  1. Better digestion (less constipation)
  2. Clearer skin (brighter skin, less acne)
  3. Maintaining or losing weight
  4. Preventing urinary tract infections (UTIs) and kidney stones
  5. Stopping or treating headaches

Learn more about drinking water:

Is it OK to drink water with meals?

Should you be drinking tap water? Read more and decide for yourself.

Photo Credit: jannoon028