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  • Mark Pearson

Tips on Staying Hydrated and Snacking Right

Updated: Dec 16, 2019


Fitness means more than just exercise. We also have to pay attention to what we're putting into our bodies, and not only at mealtime.


Eating right and getting plenty of water throughout the day will help you maintain a healthy body weight, keep your blood pressure down, and lower the risk of chronic disease.


Water, water, water

  • Drink water before, during and after exercise.

  • You don’t have to sweat to become dehydrated, and you might sweat more than you realize.

  • Maturing adults can lose the ability to recognize thirst.

  • Aim for eight 8-ounce glasses of water a day.

  • Dehydration symptoms include headaches, muscle cramps, dizziness and constipation.

  • Don’t wait till you’re thirsty to drink up.

  • Common medications can contribute to dehydration. Drink a full glass of water if you need to take a pill.

Smart snacking

  • We all need to mix up our diets to be sure we’re getting the right mix of nutrients.

  • Instead of processed snacks, eat a piece of fruit or a serving of handy veggies, like carrots.

  • Unsalted nuts are a great alternative to, say, cookies from the snack aisle.

  • Use low-fat milk in your coffee, instead of whole milk.

  • Cut the soda, even diet. Try sparkling water with a lemon slice.

  • Enjoy high-calorie treats in moderation. A half-cut of low-fat ice cream has about 100 calories. Same for half the average candy bar.



Sources: U.S. Department of Health & Human Services, WebMD

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