Winterizing Your Body – Healthy Hydration Matters!

November 2, 2015

This winter looks like it is going to be a very cold one! There’s no time like the present to start to winterize essential items, and that includes your health.

Your body works hard to maintain your body temperature and works even harder when we are losing weight. As we exercise, regardless of the season, we still need to keep hydrating the same, even though we may not feel ourselves sweating as much due to the cooler temperatures. Without knowing it, we lose fluid evaporating through our skin or lungs, and experience ‘insensible water loss.’

It’s just as important to maintain hydration during the winter months, as it is the summer months!

Water is Important for Your Health

Our bodies are compromised approximately 60% to 70% of water.  From our brains to our toes, our bodies need water to function properly.  Water is the best fluid to drink for maximum health.

Water helps with your bodily functions, such as:

• Keeps its temperature normal
• Deliver nutrients through the body
• Lubricates and cushions your joints
• Protects your spinal cord and other sensitive tissues
• Gets rid of wastes and helps to maintain normal bowel function
• Maintains healthy blood pressure
• Can help with hunger pangs, and even help with head hunger

Your Daily Hydration Goal

There was a lot of discussion recently about how much water a person really needs. After weight loss surgery, the recommended goal is between 48-64 ounces. For weight loss surgery post-ops, choose drinks that are non-carbonated and caffeine-free. Keep in mind, for individuals who are training for an activity (such as for a half-marathon or triathlon), you will need even more to drink.

Signs of adequate hydration:

• Urine Color: First morning urine (before your vitamins) is a general overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration.
• Urine Frequency: You are voiding 5-6 times/day or more.  If not, your body is holding onto fluid and you need to drink more.
• Appetite:  If you’ve had weight loss surgery and are eating less, you still need to hydrate the same as you did before your surgery.  If you skip meals for any reason, make sure to keep your hydration to a level of 64 ounces.
• Thirst:  Make sure you don't get to the point of being thirsty.  If you're thirsty, that means you're already dehydrated.

Your Daily Fluid Goals

Getting enough to drink in the winter can be different than reaching for a cold beverage in the summer. There are many ways to maintain good hydration during the cooler months.

Try some of these ideas to help boost your intake:

• Decaf herbal teas
• Warm, non-fat sugar-free hot chocolate (make with skim milk for added protein)
• Water with just a splash of unsweetened juice concentrate such as cranberry
• Water with added flavors such as Crystal Light® or Mio®
• Decaf Coffee
• Decaf Tea

Hydration After WLS

If you have had weight loss surgery, meeting your fluid needs may be a challenge at first. Waiting 30 minutes after eating before drinking, might be different from what you are used to.

Here are a few suggestions to help:

•  Plan meals and schedule drinks in between
•  Vary drinks to provide a variety of beverages
•  Protein drinks can count toward your fluid and protein intake goals
•  Sugar-free popsicles count toward your fluid goal

Note: If you are experiencing problems swallowing, difficulty with drinking or nausea, and you have recently had weight loss surgery, it is important for you to contact your doctor or nurse to let them know. You may not be able to drink enough due to some mechanical complications (stricture), or another issue that needs to be addressed.

Hydration from Food

While you should try to get in most of your fluid intake from drink, consider what you eat to help with your fluid goal. In particular, fruits and vegetables contain water that count toward your daily fluid intake goal.  Mother Nature knows best, because some of the veggies giving us the most fluid are in season during this time of year.

Fall veggies, such as winter squashes (especially pumpkin and spaghetti squashes) have a high water content. They are in the same gourd family as cucumbers and watermelons. It's no surprise we are getting a great source of fluid from those seasonal produce.

Here are a few of the vegetables that have a high water content:

•  Cucumber:  97% water
•  Iceberg Lettuce:  96% water
•   Radish:  95% water
•   Cauliflower:  92% water
•   Spinach:  91% water
•   Pumpkin, canned:  90% water
•   Spaghetti Squash (look for yellow oval shaped squash, flesh is like spaghetti when cooked):  80% water.
•   Acorn Squash:  80% water
•   Spinach:  92% water
•   Tomatoes:  94% water

For optimum body function and good health, drink up!

Photo credit:  Pexels cc

ABOUT THE AUTHOR Elaine Lozano, MS, RDN is a registered dietitian and currently works with Inova Weight Loss Surgery Program. Elaine has practiced all over the world, and has over ten years of nutrition education experience. Elaine is interested in coaching individuals to help them achieve a healthy relationship with their nutrition, and ultimately a healthy lifestyle. Read more articles by Elaine!

---