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Whether you’re at work, on vacation, or at home, it’s essential to stay hydrated during the warm summer months. In addition to staying hydrated, water also contributes to regulating body temperature, lubricating joints, and protecting the brain. With the warmer temperatures and higher humidity, the amount of water you consume daily plays a very important role in maintaining overall health. Here are some tips for staying hydrated throughout the summer:

  • Carry your water bottle. The easiest way to drink more water is to keep your water bottle handy at all times. Your bottle becomes your visual cue to drink more water and you are more likely to refill it as soon as it’s empty.
  • Drink the right amount of water.* Certain health conditions and your lifestyle can determine how much water you really need. For example, pregnant women or athletes exercising in the heat may need extra fluids to stay hydrated.
  • Drink water with every meal. Drinking water with your meals will not only help you stay hydrated, but can also help improve your digestion. If you are hydrated, your body produces sufficient saliva, which helps break down food into nutrients that the body can absorb.
  • Eat your vegetables. Your food choices are a major contributor to your hydration and account for about 20 percent of your daily fluid intake. Vegetables that are high in water include lettuce, celery, bok choy, and cucumbers.
  • Hydrate with Purpose. Try adding a sachet of Purposeful Hydration® to add some flavor and vitamins to your water. They’re refreshingly delicious and OPTAVIA Plan-friendly. You can also add a squeeze of lemon or lime to refresh the flavor of your water.
  • Recognize the signs of dehydration. If you experience symptoms such as thirst, headache, muscle cramps, or fatigue, you should try to replenish your fluids as soon as possible.

Ask me, your OPTAVIA Coach, for other tips to stay hydrated during the summer on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

* We recommend drinking 64 ounces of plain water each day. Talk with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

Please note that the Habits of Health® Webinar has been cancelled this week due to OPTAVIA® Convention 2019. The webinars will resume next week as regularly scheduled.

In the summer, continuously staying in motion can be a challenge. Summer can mean sweltering heat that can cause even the most active person to slow down. Whether you’re running or walking, we want you to stay safe, cool, and in motion when possible. Here are some tips for optimizing healthy motion during the summer:

  • Move before sunrise. Switch your normal routine to early morning before the sun rises. Stick to activities that combat the heat like running, biking, and or swimming. Doing these activities, especially in the morning, will keep your heart pumping while keeping you cool and out of the hot sun.
  • Exercise in increments. If you prefer working out during the day, try exercising in short 10-minute increments throughout the day.
  • Stay inside. With a bit of creativity, you can make your own DIY gym. Gallon water jugs can be transformed into weights and your stairs can serve as your own personal stair climber machine. If you need to get out of the house, go to the mall and take a power walk. Keep a steady pace and walk briskly around the different levels.
  • Step it up. Keeping in motion doesn’t have to only include formal forms of exercise. It can include all of the things that you normally do or things that you never expected. Just step it up a notch. Clean the whole house from top to bottom. Put on music and see how fast you can complete the task. Take up gardening, dance intensely to your favorite song, or stretch each morning to get your blood flowing.
  • Stay hydrated*. As noted in our first hydration article, proper hydration is critical when exercising, especially in warmer weather. It’s important to drink water before and during your workout. If you experience symptoms of dehydration such as thirst, headache, muscle cramps, or fatigue, take a break and replenish your fluids as soon as possible. Check out our other hydration tips in our first feature for additional information.

Ask me, your OPTAVIA Coach, about ways you can stay in motion this summer on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

*We recommend drinking 64 ounces of plain water each day. Talk with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

1 Leaner | 3 Green | 3 Condiments | 1 Healthy Fat

Yield: 4 servings

Total Time: 45 minutes


For the Dressing

1 tsp fresh lemon juice 

1 tsp Worcestershire sauce 

½ tsp Dijon mustard 

1 clove garlic

¼ tsp salt 

¼ tsp ground pepper 

1 Tbsp grated Parmesan cheese  

1½ Tbsp light mayonnaise 

3 tsp extra virgin olive oil  

For the Salad

Cooking spray 

1 cup chopped eggplant 

1 cup chopped zucchini 

1 cup halved cherry tomatoes 

6 cups romaine lettuce 

¼ cup grated Parmesan cheese

1½ lbs grilled chicken breast, divided


  1. Preheat oven to 400°F.
  2. On a lightly greased baking sheet, roast eggplant and zucchini until tender, about 20 to 30 minutes.
  3. Meanwhile, whisk together all of the dressing ingredients in a small bowl.
  4. Gently toss the roasted veggies, tomatoes, lettuce, dressing, and parmesan cheese together. Serve with six ounces of grilled chicken per serving.

Per Serving: 380 calories | 57g protein | 8g carbohydrate | 13g fat

Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

It’s Never All or Nothing

Kathy was a yo-yo dieter and loved eating unhealthy foods, causing her to gain weight consistently. When Kathy learned of her mother’s diagnoses with ALS, she indulged even more due to stress. At her heaviest, she was most desperate for a solution, so she contemplated gastric bypass surgery. But, she was hesitant.

“My heart said there has to be another way. Then I found my OPTAVIA Coach on Facebook. Her story touched me and I immediately reached out for help. She saved my life.”

Dealing with several health issues, Kathy was extremely frustrated with her life and couldn’t recognize herself.

“I had no energy. I could not walk far without huffing and puffing. I couldn’t turn over in bed. I couldn’t tie my shoes. My heart was also having some issues.”

A couple months after starting the OPTAVIA Program, Kathy lost 50 pounds.* Since then she has learned so much about herself and she’s now an OPTAVIA Coach, encouraging others the same way her OPTAVIA Coach had encouraged her.

“I want to tell you that you can do this. I have learned that it is never all or nothing. I have learned to Stop. Challenge. Choose. I am continuing the Program to get to my goal weight. I love this Program!”


Kathy Glazer
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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