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Basics of Nutrition: Part III


Over the last two blog posts I have been writing about the basics of nutrition and reminding you that while it is not easy, it is simple. I am keeping this post super simple and referencing one word: hydration or dehydration (ok, that is two words).


Many people, in their quest for good nutrition choices will be:

- chronically dehydrated

- consumer too much caffiene

- choose high calorie drinks instead of water

- consumer too much alcohol.


Do any of those sound like you?


Probably one, if not more, but you CAN do something about it. These processed and nutrient poor beverages are everywhere and easily accessible and so adorable, am I right?


While those are readily available, to get through the day we need a proper balance of fluids for our body, which is made up largely of good old water. Just being mildly dehydrated can leave your head feeling fuzzy and can cause headaches and cramping.


Ok, what CAN be done?


1. Keep a log of how much water you drink?

I am HUGE fan of @gocontigo water bottle, but really it does NOT matter. Get a water bottle and carry it with you EVERYWHERE. I capitalize words that are important EVERYWHERE. If you like ice water, put ice in it, if you dont, dont. Make it as palatable as you can for YOU and track how many of those you drink during the day.


Easy math says 50% of your weight in ounces, but do not stress about that number. Track it day one, add more day two and so on...


2. Have a water trigger

Every time you:

- go to the bathroom

- log on to a Zoom call

- log off a Zoom call

- say 'Am I muted?'

You get the idea. Create an IF/THEN proposition as it relates to water.

If I go to the bathroom, before I go, I will drink a sip of water. When I sit back down, I will take another sip. Make it non negotiable.


3. Think about substitions

If you are a regular soda drinker on the daily can you replace (1) per day with bubbly water? Start there, try that for a week and then up-level to (2). Take it slowly. Remember, Rome was not built in a day. If you are tired and you go to make coffee, stop and assess. Do you really need coffee or do you need to stretch your legs and a cup of water? Try it and see!


4. Too much alcohol. This is a well loaded one left for last.

At the beginning of the pandemic it was easy to see 4:00 and say 'well, its 5:00 somewhere...' I live by the mantra "anything in moderation.' As you keep your hydration journal, add up the alcoholic drinks. Just like replacing soda with water. Can you cut back on one alcoholic beverage a week? Then another? Assess how you feel. Skin will look healthier, gut will be less bloated and you will sleep so much better. It is an experiment worth trying.

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