July’s Tiny Change: Creative Hydration

This post is part of Kale & Chocolate’s #12tinychanges challenge. Each month, we’re implementing one super small, super doable change…over a year, it really adds up! You can read about it here and share your progress on instagram – tag @kaleandchocolate and @hamptonskiley with the hashtag #12tinychanges for a chance to win some cool prizes!

If you’ve heard it once, you’ve heard it a thousand times: we should all be drinking more water. And yet here we are – many of us walking around in a state of low-grade, chronic dehydration.


How do you know if you’re dehydrated? Perhaps you’re feeling a bit unfocused or sluggish, maybe you feel hungry all the time, or your skin isn’t looking its best. It’s entirely possible that you aren’t actually hungry, or unfocused, or having skin problems; chances are, you’re thirsty!

Our bodies are 65% water, and our brains are 73% water. No wonder we feel better when we stay hydrated! Yet it’s easy to forget to drink in the midst of our busy and active lives. This month, we’re going to fill up our cups and keep our bodies happy with more water and better hydration. If you’re not exactly keen on chugging eight glasses of lukewarm tap water every day, read on!

Make it fun (and delicious!)
Not everyone loves plain old water. If you aren’t a fan, don’t worry – there are many other ways to stay hydrated! Toss together a pitcher of spa waters (they’re so easy and colorful!) or load up the freezer with fruity ice cubes and add them to your water or herbal iced tea. Save your leftover smoothies, filling up popsicle molds, and create beautiful (and hydrating) smoothie pops!

Drink easy.
If you spend most of your time in your office, get a pretty glass that you can keep on your desk. If you’re always in the car, find a reusable water bottle and don’t leave the house without it!

Drink a superfood snack
Chia seeds are a miracle food, especially when it comes to keeping us hydrated. These teeny, tiny seeds are hydrophilic, which means that they can absorb approximately 10 to 12 times their weight in water. This powerhouse superfood can also prolong hydration and retain electrolytes in body fluids, protecting against dehydration.

Incorporating chia seeds into your diet is incredibly easy: simply stir a heaping tablespoon to your morning juice or smoothie, and you’re set! For a real treat, try peppermint mocha chia pudding or have a super yummy energy bite!

Drink your eats (no, really!)
Hydration comes in many forms, not just from water! All raw fruits and vegetables contain water, particularly cucumbers, watermelon, tomatoes, celery, and radishes. Try this watermelon cucumber cooler on for size!


Drink your potassium
Why do we need electrolytes, including potassium, to stay hydrated? Our muscles use them with water to make sure that the electrical charges in our bodies work properly. Potassium balances the fluids and electrolytes in our bodies. All this is to say: eat plenty of bananas and drink some coconut water. These two foods are inexpensive, widely available, and they’ll help you maintain the proper nutrients after a workout or on a hot summer day.

See? Hydration can be fun and delicious! And once we fill up with the proper amount of fluid, our minds and bodies are so much more effective. We think better, look better, and feel better.

One Healthy Breakdown: create and hydrate!

Are YOU Hydrated?!

Stay hydrated! Eight glasses a day! Water, water, water! H20 all day! We hear it all the time…but why? Is hydration overrated? Do we really need that much water every single day?

Water_drop_impact_on_a_water-surface_-_(1)If you’re short on time, the answer is no, hydration is not overrated. Yes, we really need to drink a LOT of water…every single day.

So, how much water are we talkin’ here? Turns out the eight glasses a day may not actually be enough. More recent research suggests drinking half your body weight in ounces. For example, someone who ways 150 pounds should drink 75 ounces of water daily. Remember, drink even more if you’re exercising or spending long periods of time in the heat (hey, summer sun, I’m talking to you.)

Here are a few more numbers for ya: water makes up about 60% of your body weight, 75% of Americans are chronically dehydrated, and hydration can increase your metabolism up to 3%. That’s more calories burned simply by drinking water!

Water also cleanses our system naturally, energizes our muscles, and averts cravings. Oh, and another thing: this just in, dehydration causes a hangover. Proper hydration prevents a hangover. So, drink up and then drink some more! If you’re going to follow just one nutrition tip, make it hydration. Get a (BPA free) water bottle or two and take it everywhere with you. Drink at least one glass first thing in the morning (lemon water, anyone?) and sip consistently throughout the day. What else counts? Great question. Seltzer, club soda, tea, iced tea, and hydrating foods (watermelon, cucumber, celery, tomatoes, radishes, etc.) If plain water bores you, spice it up with fun additions and natural concoctions.

One Healthy Breakdown: cheers to being a hydration station!

Watermelon Cuke Cooler

Holy heat wave! As if you haven’t heard it enough, STAY HYDRATED! It’s hot, hot, hot out there and hydrating is so important to staying healthy and active in this heat. One way to add more water to your diet without constant sipping is to eat hydrating foods, (most fruits and veggies) healthy popsicles, cold soups, and more! My favorite: watermelon!


Here’s a quick recipe for a refreshing and super-hydrating drink:

Watermelon Cuke Cooler:

  • 1 cup watermelon
  • 1/2 cucumber (peeled)
  • 1/3 cup cold water
  • 5 ice cubes

Blend all ingredients and drink up!

Feel free to add more fruit, (honeydew, strawberries, or frozen banana for a bit creamier smoothie) some spices, or some honey for sweetness!

One Healthy Breakdown: get creative when it comes to hydration!

Kiley’s Top 10 Nutrition Tips

Your health is your wealth. Nutrition is pivotal in living healthy. Although food is the best medicine, it’s not just about what you eat and everyone is different. Here are 10 universal nutrition tips that everyone can apply to live a healthier, happier life! Vegetables1.  Eat REAL Food:

REAL, whole food comes from the earth. Our bodies operate on whole foods, just like our ancestors did, so why would we put processed chemicals that we can’t even pronounce into our bodies? Don’t eat less, just eat less packaged food. Regardless of whether you eat meat, vegan, vegetarian, etc., clean eating is the way to go. Whole foods are like putting the best gas in a car, they stimulate our bodies to work, grow, move, think, and fight disease most efficiently, from the inside out (from organs, digestion, muscles, bones, to skin, hair, and nails.)

2.  Drink Up:

We’re made of water, and we need water to live (although the majority of Americans are dehydrated. Are you?) It’s easy to drink water when it’s right in front of you, so carry a reusable water bottle everywhere you go. FYI: Water means water…not soda, coffee, beer, or sports drinks. Cheers!

3.  Eat Local & Seasonal:

The best way to get quality, tasty food at the best price (while supporting your local farmers) is to eat local and seasonal. Eating local ensures that you’re getting the absolute freshest food possible. Eating with the season provides your body with what it wants and ensures that you don’t get bored of the same old things. Think pumpkin in the fall and watermelon in the summer! Along with eating local, eat the rainbow! Variety is key, especially with produce, to guarantee that your body gets as many nutrients as possible. Your plate is your palette – be the artist and be colorful!

4.  Read Labels:

Though we should be eating mostly whole foods that don’t have labels at all (ie: apples, tomatoes, and lettuce.) For foods with a label, watch out for added sugar, artificial flavors, colors, and dyes. If the ingredient list is long or you can’t pronounce something, it’s a red flag that it’s something you probably shouldn’t be eating. If the big writing on the label says “healthy” or “natural,” that actually means very little because there are no clear standards behind either of these terms. To ensure that you’re on the right track, just eat more foods without labels (fruits & veggies) and be sure to pay attention to the ingredient lists on labels, not just the front of the package.

5.  Try New Things:

There are so many nutritious foods out there. Try incorporating one new food or recipe a week. Pretty soon, you’ll have a whole repertoire of nutritious foods!

6.  Rely on Staples:

Try new things, but if you love certain foods that you know are healthy, go ahead and eat them often! Spinach, salmon, brussels sprouts, and sweet potatoes are some great staple examples – they’re nutritious and delicious.

7.  Food is FUEL:

Start to rethink the role of food in your life. Eating isn’t a hobby; food is fuel for your body. Although food can be celebratory and give us great pleasure, keep in mind that food nourishes your body, it’s not a hobby to do when you’re bored. Food provides us energy to carry out our day. It’s pretty simple: if you put crap in your body, you’re going to feel crappy. If you fuel your body with nutrient-dense foods, you’re going to feel healthier, stronger, energized, and alive.

8.  Upgrade Your Favorites:

Even if you’re a lover of all things pizza and chocolate, there are healthier options for you. Thanks to Google, Pinterest, and One Healthy Hamptons, you have a bazillion healthy recipes at our fingertips, so take advantage! You can make brownies with spinach, avocado, and black beans and you may not even know the difference. Applesauce can substitute for butter and spaghetti squash or quinoa pasta can be just as delicious as regular pasta, but far higher in nutrients! Whatever your favorites may be, there is a healthier version, so make an upgrade. Turkey meatballs, fish tacos, even ice cream made from bananas…that’s bananas…but it’s good!

9. Cook at Home:

When you cook at home, you’re able to control exactly what goes into your meal (and, more importantly, what doesn’t) Going out to eat is fun once in a while, but cooking at home is the way to go. If cooking is not your thing, start very simple with vegetables, lean proteins, and whole grains.

10. Don’t Eat Your Emotions:

As discussed above, food is fuel for our bodies. It’s not something to do or a way to ease emotions. Awareness is everything. When you’re eating regular, balanced, whole food meals, your body will use food properly and become hungry every few hours. Tune in to real, physical hunger. Eat when you’re hungry and stop when you’re satisfied – before you feel full. Instead of grabbing a snack when you feel bored or anxious, drink some water, go for a walk, or take some time to think about what’s making you feel that emotion instead of grabbing for a bag of chips or cookies.

One Healthy Breakdown: Follow these 10 tips for a healthier, happier you! Click here for more info on OHH Nutrition and contact kiley@onehealthyhamptons.com today for personalized support!