Avoid the afternoon slump and subsequent over-indulgence on sugary office snacks; skip the bag of chips at the gas station; and, don’t come back from your vacation five pounds heavier and dehydrated. We know that these things are easier said than done, which is why we asked the advice of 10 local fitness experts for their tips on staying hydrated and snacking right.
#1: Make the right choice and plan ahead.
“Keep a water bottle and plenty of healthy snacks with you in your purse, at your desk and in the car at all times so you don’t lose all control during moments of temptation. We like Health Warrior Chia Bars, Lärabar or a piece of fruit with an individual packet of Justin’s Almond Butter to keep our eating in check in-between meals.” — Kelly Phillips, Neighborhood Barre
“Always keep snacks with you — Kind Bars, Lärabar and nuts — to keep you from binging when you are not able to sit down to a full meal. If you are home and in a rush, a spoonful of almond butter or peanut butter will work wonders. And if you are out and about, choose fruit or nuts, which will always be available anywhere you can find snacks (gas stations, airports, etc.).” — Susannah Herring, Hot Yoga Plus
“If you eat on the road, pack nuts, raisins and lean protein.” — Marieam Shohadaee, Marathon Pilates
“The most helpful thing for eating on-the-go is to plan ahead. Apples, bananas and healthy granola bars are great to throw in your bag, that way when you get hungry you can eat a snack between meetings or in your car until you have time to sit down for a meal. When we don’t plan ahead we end up feeling so hungry that we will eat whatever is the easiest to grab and usually that’s not a healthy option.” — Kady Decker, Pure Barre
“Taking a few moments of preparing healthy snacks to have on hand is always worth it because it can help limit those quick turns into a drive-through.” — Nikki Manscill, Sumits Yoga Nashville
“We are all told ‘try eating every two to four hours.’ This is not easy if you are carpooling and traveling often. Here are a few snack ideas that are practical: almonds (about 15 for a 100-calorie snack); high-fiber fruits such as pears, apples, raspberries, strawberries, figs and raisins; kefir, which is 99 percent lactose-free; nitrate-free jerky (be careful with sweet flavored jerky as it can contain a lot of sugar); roasted chickpeas; pre-packaged cottage cheese, and stay hydrated to allow your body to metabolize fat at its highest rate.” — Jon Sexton, BOOST FitClub
#2: Choose your indulgences.
“Eating out while traveling can be hard, but you don’t have to completely deny yourself of your guilty pleasures! While dining out, I order a healthy entrée of lean protein or fish and veggies, and then choose to indulge in only one of the following: the bread basket, a fabulous glass of wine or dessert! Of course most of the time, I choose to drink my dessert and pick the wine — best of both worlds!” —Sara Hillyer, Cardio Barre Nashville
#3: Try coconut water.
“I like to keep coconut water stocked in the fridge. Whenever I feel really fatigued or begin to cramp from dehydration, I grab some coconut water! It’s instant hydration, full of potassium and great for hangovers too! When I need a quick snack on the go, I always choose organic fruit first, such as bananas, apples or clementines. I also love Kind Bars and KRAVE Jerky when I need some extra protein. It’s all-natural has lots of flavor varieties.” — Stephanie Heymann, Cardio Barre Nashville
#4: Stay hydrated.
“Drink plenty of water. Air travel, changes in altitude and long work hours can seriously dehydrate you. A great goal for travel is drinking 4 liters of water per day. Now, if that sounds excessive and insurmountable, remember that it’s only one 16.8 oz. bottle of water every two hours. Body fat is broken down in water, so if you’re not getting enough in, your body can’t effectively process the body fat that you store through stress, long hours and poor nutrition that can sometimes accompany travel.” — Chris Moore, OrangeTheory Fitness
“Hydrate! Drink plenty of water throughout the day to keep your mind and body fresh and keep your appetite in check. This is especially important when you are enjoying cocktails at the beach or on the slopes!” — Carrie Ward, The Bar Method
Need more motivation? Check out this article on the “Top Health Trends for 2016.”