SUMMER 2019 / DI ABETIC LI VING 13
Remake
SMA LL CHA NGES
WITH BIG IMPACT
PACE YOUR INTAKE As a starting
point, aim to drink about half your body
weight in ounces of water per day, recom-
mends registered dietitian and certified
strength and conditioning specialist Ben
Tzeel. For example, someone who weighs
130 pounds would aim for at least 65
ounces of water each day (about 8 cups).
But don’t guzzle it all at once. Keep a ca-
rafe on your nightstand and start each day
with a glass of water. Then keep in touch
with your thirst, and drink throughout
the day. It’s also smart to drink before
and after workouts to replace fluid lost
through sweating and fast breathing.
JAZZ UP YOUR TAP Not a fan of
plain old H 2 O? Infuse flavor by squeez-
ing in lemon or lime. Or add sliced
cucumbers, strawberries, and sprigs of
mint to a pitcher in the fridge. Flavor
packets or drops add pizazz, and spar-
kling water counts too—choose brands
with no calories, sugar, or carbohydrates,
says national board-certified health and
wellness coach Samantha Markovitz.
CONSIDER YOUR ALTERNATIVES
Water represents the gold standard for
hydration, but other options count
toward your quota too. Unsweetened
herbal tea (hot or iced) provides flavor
without calories or carbs. Milk and 100
percent fruit or vegetable juice, within
your carbohydrate goals, are also health-
ful, hydrating choices. Plus, lots of foods
provide fluids. Fruits and vegetables
hold H 2 O in their cells and can provide
up to one-fifth of your daily water needs,
says registered dietitian Jessica Levings.
UPGRADE YOUR VESSEL Don’t
leave home—or even the kitchen—
without a bottle full of water. Choose
one that holds at least 24 ounces to help
you meet your hydration needs with just
a few refills, Tzeel advises.
Liquid Health
Submerge yourself in these smart
water-sipping strategies to keep
dehydration at bay.
BY CINDY KUZMA
Water is essential
to regulate body
temperature, protect
joints and tissues, and
flush waste, including
excess blood sugar.
ADAM ALBRIGHT
