There are two types of vitamins: water and fat soluble. Water soluble vitamins enter the bloodstream through water while fat soluble vitamins need dietary fat to dissolve. Learning which vitamins are water soluble can help you mix the right vitamins into your water and get optimal nutritional benefits from them.  Be aware that foods such as fruit, vegetables, potatoes, grains, and dairy foods are high in water-soluble vitamins.  Exposing water-soluble vitamins to heat can cause them to lose their potency or destroy them altogether.  Getting water-soluble vitamins is often easiest by steaming or grilling foods and pouring cooking water into soups or stews. A wide range of vitamins are water-soluble. Informing yourself which vitamins are water soluble can help figure out what supplements or foods to add to your water. The two most prominent water soluble vitamins are:  Vitamin C, or ascorbic acid, is an antioxidant that promotes tissue health and helps your body absorb iron. It may also help heal wounds.  B vitamins, including niacin and B-12, help maintain the health of your circulatory system, brain health, cell metabolism and nerve function. You need Vitamin C and the B vitamins to maintain your overall health, and it most cases you’ll get through by eating nutritious whole foods. However, being aware of how much you need daily can help you figure out what supplements you need to add to your water.  Women should get 75 mg vitamin C while men should aim for 90 mg.  Eating citrus fruits, berries, tomatoes, potatoes, peppers, broccoli, spinach and drinking 100% fruit juices can help you reach your vitamin C goal every day.  Get the recommended daily dose of the B-vitamins according to the specific vitamin. For example, adults need 2.4 mg of B-12 per day; 400 micrograms of B-9, which is also called folic acid; and 14 – 16 milligrams of B-3, or niacin, every day.  Eating a range of foods such as whole and fortified or enriched grains, nuts, peas, meat, shellfish, poultry, eggs, dairy, peanut butter, and bananas can help you get all of the B vitamins you need.
Learn about water-soluble vitamins. Identify water-soluble vitamins. Be aware of recommended daily values for water-soluble vitamins.