Here’s to Hydration
Following weight loss surgery we tend to focus on what we are eating in order to achieve good health. However, it is important to remember that our fluid intake also plays an important role.
Did you know that adequate hydration (around 1 ½ – 2 litres of fluid per day for most people) has been shown to have the following benefits?
- Reduced headaches and fatigue
- Improved brain power and reduced confusion
- Improved bowel function
- Improved mood, including greater feelings of contentedness, ability to stay calm and overall positive feelings
- Improved attention and memory.
Studies have also shown associations between inadequate hydration and obesity. This may be partly because thirst is so often mistaken for hunger. Adequate hydration may therefore help reduce unnecessary munching.
While this all sounds great, it’s not always easy to achieve adequate hydration following weight loss surgery!
Some of the common barriers to fluid intake following weight loss surgery include:
- Only being able to drink small amounts at any one time (especially in the first weeks to months following weight loss surgery)
- Needing to separate food and fluids
- Being busy with work or family commitments
- Forgetting to drink
- Finding plain water boring or a bit ‘heavy’.
So what can we do to overcome these challenges and make sure we’re achieving adequate hydration following surgery?
Some tried and tested suggestions include:
- Sip, sip, sip – sip constantly throughout the day.
- Jog your memory – you might like to set reminders on your phone or computer, use a bariatric water bottle to keep track of your intake, or keep a water bottle in your bag or on your desk at work.
- Utilise your ‘quiet time’ – use this time to get in some much needed fluid, whether it’s in the morning before the kids are awake or in the evenings after finishing work.
- Keep it fun:
- Try herbal teas, either warm or chilled with ice to make iced tea
- Try flavouring water with diet cordial, slices of citrus fruit or fruit juice frozen into ice cubes.
- Protein waters add great flavour and give you a good hit of protein too. You don’t only have to drink them as they are; you can use them like cordial or dilute to half strength. •
- Break the tension – sometimes, the surface tension of plain water means it sits a bit ‘heavy’ following weight loss surgery. Fluids such as Fiji water, herbal tea, protein water and flavoured water as suggested above have a reduced surface tension, and often sit more comfortably following.
- Practice mindfulness by checking in with yourself regularly throughout the day:
- When was the last time you had a drink?
- Are you feeling thirsty?
- Is your hunger really hunger, or could it be thirst?
If you’re keen to try the bariatric water bottle or protein water as suggested above, you can access them via our website. Simply follow the links and don’t forget to enter the code nfwls15 for a 15% discount.
Before you go, please grab one of our FREE Weight Loss Surgery Toolkits.
If you are new to weight loss surgery our Getting Started Toolkit is for you. Simply click here to sign up for your copy.
If you had weight loss surgery some time ago, or need help to get back on track, our Reboot toolkit may be just the thing. Click here and we will be sure to get a copy on the way to you.
FEATURED BLOG POSTS
Protein powder is an absolutely fabulous way to ‘top up’ your protein intake and help achieve your protein goals, especially during the early post-operative period. But the big mistake I see so often, it people believing the addition of protein powder gives them a...
n an ideal world, we should all be making time to sit and enjoy a nutrient dense breakfast of cereals, fruits, yoghurt, eggs, grainy toast, beans etc. But for many people (and for many reasons) this isn’t always happening. So often it is a case of ‘something is better...
Not a day goes by in my clinic where I don’t hear about someone struggling with the mid morning munchies, 3pm cravings and after dinner indulging. And do you know what? This isn’t necessarily a bad thing! Following weight loss surgery there is a belief that snacking...
Makes 4 serves 6 hard boiled eggs, peeled, 1 stalk celery, strings removed and finely diced 1 tablespoon mayonnaise 2 tablespoons Greek style yoghurt 1 radish, finely diced 1 tablespoons chives, chopped Pinch of salt Freshly cracked black pepper Chop eggs roughly and...
Makes 5 cups 500g chicken mince 1 small red onion, finely diced 1 teaspoon olive oil 1 teaspoon ground coriander 1 teaspoon group cumin 375g jar of salsa 400g tin of four bean mix, drained 1 cup vegetables, finely chopped (Use any vegetables you have on hand. Spinach,...
Makes 12 balls 150g almond meal 8 medjool dates 60g Protein Supplies Australia Limited Release Coffee WPI ½ cup coconut 1 heaped tablespoon cacao powder Approximately 1/3 cup espresso Combine the first five ingredients in a food processor and blend to form a crumb...