Quick Tips: Hydration Edition
08 November 2016
No explanation. No fuss. Pure, simple tips from me to you to get your nutrition on track.
- 1. Water – you can’t live without it. Ideally 10-12 cups per day, but a daily minimum of at least 8 cups. Start by assessing your fluid needs based on the color of your urine, seasonal temperature changes and physical activity level. Other hydration options include coconut water, milk or non-dairy alternatives, smoothies, and green juice. I’m fairly old school with my hydration advice – water stands alone as my favorite, but I also understand that we need to set realistic expectations for ourselves. Do what works for you in order to reach your goal. That is most important.
- 2. Make your water count. How?
- a) Limit caffeine to 1-2 cups per day. Coffee in moderation can count towards your hydration, but if you overdo it, then it can act more like a diuretic.
- b) Watch your alcohol intake. Sorry for being the literal buzz kill, but I recommend balancing your alcohol consumption with your water intake. Don’t go to bed with the feeling that tomorrow will begin with a hangover.
- c) Monitor the salt content in your food. To be safe, drink extra water whenever you eat outside the home. Restaurants are quite generous with their salt usage.
- 3. Increase omega-3 fatty acids in your diet. Aim for at least two servings (3-4 oz. each) of fatty fish (salmon, mackerel, albacore tuna, herring, sardines, etc.). Other good sources include cod liver oil (not when pregnant), walnuts, flaxseeds and chia seeds.
- 4. Include monounsatured fats, such as avocado, olive oil, almonds and pistachios in your daily meal plan.
- 5. Load up your plate with fruits and vegetables that have a high water content. Fruits: watermelon, peach strawberries, cantaloupe, grapefruit, orange, pineapple and plums. Vegetables: cabbage, broccoli, celery, spinach, cucumber, tomatoes and peppers….to name a few.