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. 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.


  1. 2. Make your water count. How?


  1. 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.
  2. 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.
  3. 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.


  1. 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.


  1. 4. Include monounsatured fats, such as avocado, olive oil, almonds and pistachios in your daily meal plan.


  1. 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.