{"id":35740,"date":"2025-08-21T14:01:04","date_gmt":"2025-08-21T02:01:04","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=35740"},"modified":"2026-11-10T07:03:36","modified_gmt":"2026-11-09T18:03:36","slug":"smart-portions-hydration","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2025\/08\/21\/smart-portions-hydration\/","title":{"rendered":"Smart Portions: Hydration\u00a0"},"content":{"rendered":"\n<p class=\"has-medium-font-size wp-block-paragraph\">Keeping hydrated is essential for your health &#8211; it helps regulate body temperature, supports digestion, keeps energy levels steady. Our nutrition team has pulled together the latest recommendations and 5 simple strategies to help you stay on top of your fluid intake when appetite is low.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"\/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited.jpg\" alt=\"\" class=\"wp-image-35744\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited.jpg 1600w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-300x169.jpg 300w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1024x576.jpg 1024w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-768x432.jpg 768w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1536x864.jpg 1536w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-480x270.jpg 480w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1080x608.jpg 1080w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-1280x720.jpg 1280w, \/wp-content\/uploads\/2025\/08\/tropical-fruit-smoothie-edited-980x551.jpg 980w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A reduced appetite can make it more difficult to stay well hydrated, as around 20% of our daily fluid intake comes from food (1). When eating less, you may also be consuming less fluid overall, making it important to pay extra attention to hydration throughout the day. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much fluid should you be drinking?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Most people need 2 to 3 litres of fluid per day (around 8 to 12 cups), though your exact needs will depend on your age, gender, activity levels, and the climate you live in (1).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Water is best, but other drinks can also count towards your daily fluid intake, including:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low-calorie drinks like herbal or black tea, flavoured sparkling water &nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nutrient-dense fluids such as yoghurt, low-fat milk or calcium-fortified alternatives (i.e. soy milk)&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soups including broths or store-bought chilled soups for a convenient option&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smoothies which are a great way to pack in nutrition including fruit (berries, pineapple, mango), veggies (spinach, cauli, courgette), dairy (milk, yoghurt), nuts, seeds&nbsp;and protein powder<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meal replacement shakes or soups which are usually mixed with water or milk (always use these options following the direction of your health professional)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aim to limit sugary drinks like juice, soft drinks and energy drinks. Be mindful of your alcohol and caffeine intake as although these both contribute to your fluid intake they can have a diuretic effect, which can make staying hydrated more challenging (2).&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"560\" src=\"\/wp-content\/uploads\/2025\/08\/water.1-1-1024x560.jpg\" alt=\"\" class=\"wp-image-35686\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/water.1-1-1024x560.jpg 1024w, \/wp-content\/uploads\/2025\/08\/water.1-1-300x164.jpg 300w, \/wp-content\/uploads\/2025\/08\/water.1-1-768x420.jpg 768w, \/wp-content\/uploads\/2025\/08\/water.1-1-1536x839.jpg 1536w, \/wp-content\/uploads\/2025\/08\/water.1-1-1080x590.jpg 1080w, \/wp-content\/uploads\/2025\/08\/water.1-1-1280x700.jpg 1280w, \/wp-content\/uploads\/2025\/08\/water.1-1-980x536.jpg 980w, \/wp-content\/uploads\/2025\/08\/water.1-1-480x262.jpg 480w, \/wp-content\/uploads\/2025\/08\/water.1-1.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Simple hydration strategies<\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>1. Sip little and often<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rather than drinking large amounts at once, try keeping a water bottle with you and take small sips regularly throughout the day. This can feel more manageable and it also makes it easier to keep track of how much you have had.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>2. Set reminders<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you tend to forget to drink, try setting alarms on your phone or using a hydration app. Make the most of times when you naturally feel more inclined to drink. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>3. Flavour it up<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If plain water doesn\u2019t appeal, add lemon, mint, cucumber, or a splash of juice and plenty of ice. You can also boost hydration through foods with a higher water content like cucumber, watermelon, oranges, yoghurt, or a refreshing smoothie. These options provide both fluids and extra nutrients like fibre, protein, and vitamins.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>4. Time your fluids<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drinking a lot of liquid with meals can add to feelings of fullness. Aim to drink about 30 minutes before or after eating instead, which many people find more comfortable.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>5. Choose warm options<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If cold drinks don&#8217;t appeal, warm options such as herbal teas or clear broths can be gentler on the stomach. They\u2019re also a cosy option during cooler months.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"686\" src=\"\/wp-content\/uploads\/2025\/08\/broccoli-soup-1024x686.jpeg\" alt=\"\" class=\"wp-image-35742\" title=\"\" srcset=\"\/wp-content\/uploads\/2025\/08\/broccoli-soup-1024x686.jpeg 1024w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-300x201.jpeg 300w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-768x515.jpeg 768w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-1080x724.jpeg 1080w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-980x657.jpeg 980w, \/wp-content\/uploads\/2025\/08\/broccoli-soup-480x322.jpeg 480w, \/wp-content\/uploads\/2025\/08\/broccoli-soup.jpeg 1125w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Remember<\/strong>&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pale yellow urine is a good sign you\u2019re hydrated.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fluid needs increase if you\u2019re active or in hot weather.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Staying well hydrated can help prevent or ease constipation. &nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Everyone\u2019s needs are different, so use these strategies alongside advice from your healthcare professional.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Want to be sure your meals are supporting your hydration habits?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Our Smart Portions range provides balanced, portion-controlled meals designed to keep you nourished.<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/www.freshstart.nz\/smart-portions\" target=\"_blank\" rel=\"noopener\">Explore our Smart Portions meals here<\/a><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>If you&#8217;re experiencing significant changes in your appetite and concerned about your food intake, check in with your healthcare professional to help ensure you&#8217;re meeting your individual nutrition needs.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">References<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-small-font-size\">National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. <em>Nutrient Reference Values for Australia and New Zealand: Water<\/em>. Canberra: NHMRC; 2006 [cited 2025 Aug 20]. Available from: <a href=\"https:\/\/www.eatforhealth.gov.au\/nutrient-reference-values\/nutrients\/water\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.eatforhealth.gov.au\/nutrient-reference-values\/nutrients\/water<\/a>&nbsp;<\/li>\n\n\n\n<li class=\"has-small-font-size\">Almandoz JP et al. Nutritional considerations with anti-obesity medications. <em>Obesity<\/em> (Silver Spring). 2024 Sep;32(9):1613-1631.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Keeping hydrated is essential for your health &#8211; it helps regulate body temperature, supports digestion, keeps energy levels steady. Our nutrition team has pulled together the latest recommendations and 5 simple strategies to help you stay on top of your fluid intake when appetite is low.&nbsp; A reduced appetite can make it more difficult to [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":35744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2361,2363,2368],"tags":[1745,2049,2817,2272,2815],"class_list":["post-35740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fresh-start","category-lifestyle-wellness-tips","category-nutrition","tag-fresh-start","tag-healthy-eating","tag-wegovy","tag-weight-loss","tag-weight-loss-medications"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=35740"}],"version-history":[{"count":12,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740\/revisions"}],"predecessor-version":[{"id":37405,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35740\/revisions\/37405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/35744"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=35740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=35740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=35740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}