The Blog

June 9, 2024

Quench Your Thirst for Health: Hydration and Mindful Eating Tips

Welcome to Week 2 of the Sweet Summer Habits Program! This week, we’re diving into the essential topics of hydration and mindful eating. As we gear up for a summer filled with fun and activity, it’s crucial to prioritize staying hydrated and fueling our bodies with nutritious foods. Let’s explore some tips and tricks to keep you and your family refreshed and energized all summer.

Weekly Athlete Spotlight 

This week, we draw inspiration from Olympic athlete Michael Phelps, who reminds us to be kind to ourselves and recognize the power of our minds. As Phelps famously said, “I think… everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.” Let’s apply this mindset to our hydration and mindful eating journey this week! 

The Importance of Staying Hydrated

Hydration is vital in maintaining overall health, especially when temperatures soar in the summer. Dehydration can lead to fatigue, headaches, and decreased cognitive function. To combat this, drink plenty of water throughout the day and encourage your family to do the same. Staying hydrated is essential for regulating body temperature, supporting digestion, and keeping our skin healthy and glowing.

Tips for Encouraging Kids to Drink More Water

Getting kids to drink enough water can sometimes be a challenge. Try making hydration fun and engaging by:

  • Using colorful water bottles or cups with their favorite characters or designs.
  • Setting hydration goals and rewarding them with stickers or small prizes when they meet their targets, like this week’s habit tracker sheet for tracking water consumption! 
  • Offering tasty infused water options with fruits like berries, citrus, or cucumber to add flavor without added sugars. Let your kids get creative and choose their favorite combinations!

Exploring Mindful Eating Practices 

Mindful eating is about paying attention to our food, savoring each bite, and tuning into our body’s hunger and fullness cues. By eating mindfully, we can improve digestion, make better food choices, and enjoy our meals more fully. Try incorporating these mindful eating practices into your family’s routine:

  • Encourage everyone to eat slowly and savor each bite, noticing the food’s flavors, textures, and smell.
  • Teach kids to listen to their bodies and recognize when they’re hungry or full. Encourage them to stop eating when they feel satisfied, even if there’s food left on their plate.
  • Turn off screens and distractions during meals to focus on the food and the company of your family members.

Hydration and Mindful Eating Challenges 

Ready for a challenge? Try these hydration and mindful eating challenges as a family:

  • Set a daily water intake goal and track your progress using a hydration tracker. Aim to drink at least 8 glasses of water each day.
  • Practice mindful eating techniques at mealtime by sitting down together as a family, chewing slowly, and paying attention to the flavors and textures of your food. Discuss your observations and experiences afterward.

Creative Ways to Incorporate More Water and Mindful Eating 

Make staying hydrated and eating mindfully a part of your family’s daily routine with these creative ideas:

  • Set reminders on your phone or use a hydration app to prompt you to drink water throughout the day.
  • Get kids involved in meal planning and preparation by letting them choose recipes and help with cooking. This teaches them valuable life skills and encourages them to try new foods and flavors.
  • Experiment with different hydrating foods like watermelon, cucumber, and leafy greens. Incorporate them into salads, smoothies, and snacks to boost your family’s hydration levels while enjoying delicious and nutritious meals. 

If you haven’t already, sign up today and join us for Sweet Summer Habits!

Ready to take the next step towards a healthier you? Sign up for Sweet Summer Habits to access exclusive resources and join our community of health champions! If you’re already part of the program, don’t forget to download this week’s handout for additional tips and challenges. Let’s make hydration and mindful eating a priority this summer!

Stay tuned for more exciting content and challenges as we continue our Sweet Summer Habits journey together! Don’t forget to download the habit tracker sheet for this week!  

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