How to stay healthy & hydrated over the summer at parties, BBQs and on holiday
There are numerous blogs on how to stay healthy during the summer holiday season. What I want to do here is provide you with some realistic tips and ideas- so you don’t have to feel deprived and become a party pooper. Maybe just being a little bit more mindful before you open that 2nd bottle of wine on how it might make you feel the next day. And if you do go ahead and party, (don’t punish yourself, we’ve all been there and had a great time!) what can be done the day after to soften the headache and replenish your body with the right kinds of foods and liquids.
So we all know we have to keep hydrated in the summer and especially if we are going to a party BBQ etc.
A good idea is to start hydrated especially if you know you are going to be having a few drinks that evening. So make sure you drink lots of water during the day.
One glass of alcohol to one glass of water
Make sure you alternate between a glass of booze and a big glass of water.
I have tried but not tested through the whole night!! (that was me not practising what I preach!), that you can add lemon juice and a sprinkle of Himalayan salt to your water- supplying your body with lots of trace minerals and electrolytes.
Being dehydrated can shrink your water-based brain tissue causing that oh so lovely hangover headache.
Keep the good snacks coming
Fresh fruit and raw veg are great to keep munching on at buffets keeping your hydration levels topped up. Lots of salted and fried food will dehydrate you further.
Adding water to your wine
A good French friend of mine who owns a vineyard is always adding fizzy water to his glass of rose and I figure if he thinks it’s ok then………..:)
Hydrating cocktails…..is there such a thing?
I always think it’s so funny when my husband wants a Pina Colada, but he may have inadvertently cottoned onto something!
If you swop out the heavy coconut milk for coconut water fresh fruit and herbs…..well then ….you can see where I’m going…….
Recipe for a ‘Healthy’ Pina Colada
Ingredients
50 ML WHITE RUM
35 ML COCONUT WATER
25 ML PINEAPPLE JUICE
4 PINEAPPLE CHUNKS
If you need - a splash of maple syrup
1/crush 2/4 pineapple chunks into a shaker
2/Add pineapple juice, coconut water, rum and maple syrup if using and then stir
3/Give it a good shake
4/Serve over crushed ice with a garnish with a few sprigs of basil
Opt for sparkling water instead of tonic or sugary mixers
This really does make a difference. You can even add a squeeze of fresh lime, some cucumber, rosemary to your sparkling water mixer if you think it needs a little spruce up.
Basically Hydrate, hydrate, hydrate while you booze away. Also a full stomach and good old fashioned water is the only way to help you prevent a horrible hangover. Or drink less, which I always mention to my better half and he always looks at me like I’m totally insane!!!!!
What happens if it all goes t**s up and you get a horrific hangover?
Don’t worry, there are many things you can do to help your sore head and nauseousness.
1/drink water, keep sipping it throughout the day rather than downing glasses, as this sometimes can make you feel worse. It might be a good idea to pop a pinch of Himalayan salt and a squeeze of lemon in the glass to help with rehydration and replacing of electrolytes. Try adding some ginger too if you feel nauseous
2/Avoid lots of coffee as that will only dehydrate you further. Green tea contains some caffeine and is also packed with antioxidants, so makes for a better choice. You can add a little natural sweetener such as honey, if that feels right.
3/ Get some Vits into you. A glass of OJ would be a good place to start. Zinc, the B Vits and also some magnesium if you have.
A Multi Vit should do the trick, unless you’re like me and have every vitamin and mineral you can imagine hiding in your cupboard!
4/ FOOD
You are probably craving comfort stodge but be warned this can sometimes make your symptoms WORSE.
Alcohol irritates your digestive system and can cause your stomach to produce more acid than usual, resulting in acid reflux and an upset tummy after drinking. So when searching for foods that keep you hydrated as well as looking for liver boosting foods.
SOME FOODS TO CONSIDER ON A HANGOVER
1/ EGGS
Full of protein (helping to rebuild energy reserves and relieve digestive issues) and amino acids, including cysteine which gets rid of the toxins that actually cause the hangover
2/WHOLEGRAIN BREAD OR GF BREAD THAT DOESN’T CONTAIN CORN
It’s a good form of stodge that won’t cause your digestive system to work too hard and wholegrains are a good source of Niacin, a B Vit which can help decrease hangover severity.
My favourite toppings are bacon, avo, tomato with a sprinkle of parmesan. Or for a vegetarian version how about hummus, avocado and salad? Don’t forget the humble poached egg on guaca. For a sweeter option why not try a nut butter with sliced banana? I devour all of these when I don’t have a hangover, they are simply scrumptious!
3/CHICKEN NOODLE SOUP
My Jewish Nana’s favourite!
So gentle on the digestive system and will also restore lost electrolytes. You can buy a fresh chicken stock at all good supermarkets but better still make your own stock. We save all our chicken carcasses and bones (I freeze them until we have a ton) and then you can either bubble away for hours on the stove making your house smell divine or bung in a Instapot (my most favourite appliance in the world)and in 3 hrs you have the most amazing deep flavoured stock.
4/ BANANAS
These babies are packed with potassium which helps to balance the fluids in your body. We tend to loose electrolytes after a heavy session eg potassium and magnesium, so replacing them can help with more sleep the night after the night.
Banana pancakes could be calling you ?or add a banana and coconut water to your smoothie for extra rehydration.
5/ OATS
Oats are packed with vitamin B, magnesium and a good dose of fibre. We lose Vit B and magnesium through drinking too much. This is a delicious way to fill you up nutritionally and give you lots of sustained energy. Add banana and cinnamon for extra goodness.
6/GREENS
We all know that alcohol is not your liver’s best friend, so the best way to recover form a hangover is to eat foods that support your liver enzymes. Foods like spinach and kale are wonderful and our dear friend the broccoli! Dark greens are full of vitamin C, folic acid and antioxidants, so grab that green smoothie and add some delicious berries for extra antioxidant love.
7/ TOMATOES
Whilst a Bloody Mary may be tempting I would stay clear of anymore alcohol as it’s really only postponing the inevitable. You maybe suffering from an upset tummy or heartburn with your hangover, so the lycopene (Lycopene is a type of organic pigment called a carotenoid. It is related to beta-carotene and gives some vegetables and fruits (e.g., tomatoes) a red colour) in tomatoes can reduce the inflammation. So it’s a big fat yes for a Virgin Bloody Mary or a delicious egg sandwich with lots of tomatoes.
8/LEMONS
Lemons are my best friend. I always start the day with a warm water with lemon squeezed in with a dash of salt for extra hydration and liver loving.
Lemons are an alkaline fruit so can really help with that heart burn hangover feeling. I love lemon, ginger and apple shots but just adding a squeeze to your filtered water gets a huge thumbs up from me J
9/Hummus
Yummy hummus is a main staple in our house. My son loves it when I add parsley, he likes to call it ‘green hummus’ and my husband prefers a little spice in his. I on the other hand love it with sundried tomatoes! The only thing to do is to make tons of it to satisfy everyone’s hankerings!!
Chickpeas contain a good amount of vitamin B6, alcohol inhibits the absorption of B vits like B6, folate and B12, so adding hummus into the mix can only be a good thing surely????!!!
In conclusion my friends, have a bloody brilliant Summer full of fun, laughter and good times spent with people who align with your values. See if you can prevent a stinker of a hangover with my helpful tips, otherwise if a shocker arrives then fill your tummy with healthy options rather than grabbing the nearest nachos you can find!!!!
I am offering a 20% discount if you would like to work with me over the summer, on how to maximise on having fun at parties without having the guilts and feeling terrible the next day. Contact me for more info.
Lots of love
Hannah xxxx
Inspo from
https://www.bustle.com/
