Are you feeling stressed? Are you low on energy? You may not be getting enough nutrients in your diet. Fortunately, you can make your own vitamin water to stay refreshed and properly nourished throughout the day.

According to the World Health Organizations, 2.7 million people die due to improper nutrition, including low intakes of fruits and vegetables. Improper nutrition causes 11 percent of the worldwide stroke cases, 19 percent of the worldwide gastrointestinal cancer cases, and 31 percent of the worldwide cases of coronary heart disease. Fortunately, many people have taken steps to improve their diets. New products have popped up on the market, claiming to make achieving a balanced diet easier. One such product is enhanced water like Vitamin water.

Vitamin water consists of distilled water, vitamins, and flavor. This water comes in various flavors that claim to alter your health. Energy has vitamin C and B vitamins. Focus has B vitamins and vitamin A. And Revive has B vitamins and potassium. In the past few years Vitamin water has had a lot of controversy about its health claims. A 20-ounce bottle of this healthy water generally has 31 grams of sugar, which is nearly as much as a can of soda. It also has 120 calories, which is just about how much a 12-ounce can of Coca Cola. The sugar and calories doesn’t make the drink bad, but there are healthier drinks that you can make yourself. All you need for your vitamin water is fruit, herbs, water, and a large pitcher.

Here are a few Mindful suggestions for making your own vitamin water for your ailments:

1. Enhanced Water for Stress Relief: Antioxidants can lower cortisol levels, as well as blood pressure levels. One fruit that is high in this nutrient is kiwi. That’s why kiwi, lime, and cucumber vitamin water (you can find the recipe here) is deliciously helpful for stress relief. This yummy water is full of fiber, vitamin C, and vitamin K. All you need is two kiwis, half a lime, a fourth of a cucumber, and water. In fact, an additional stress relief ingredient is water as mild cases of dehydration can lead to stress.
2. Energizing Vitamin Water: Eating lots of fruits and veggies can give you energy. So, if you need a quick boost of energy consider watermelon and rosemary vitamin water (you can find more information here). This water is full of vitamin A, vitamin C, B vitamins, potassium, magnesium and iron. It’s also quite delicious.
3. Nutritional Water for Brainpower: Studies show that polyphenols can reverse cognitive decline. So, to improve your brainpower, consider adding more polyphenols to your diet. One fruit that’s full of polyphenols is blackberries. For vitamin water that boosts the brain, consider blackberry sage vitamin water (you can find the recipe here). It’s full of manganese, fiber, vitamin C, and vitamin K. All you need is 10 cups of water, one cup of slightly crushed berries, and a few fresh sage leaves.