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Summer is here! What are the essentials for a summer of success? You might be thinking of sunscreen, insect repellant, plenty of charcoal for the grill, and a fun itinerary for your summer vacation. While all of these items are important, to truly enjoy a weight-loss surgery summer of success, you must remember your essentials of water and protein! For many of us during the summer, life switches gears from the kids being in school and staying indoors to avoid the cold, rainy weather. But with the burst of summer, we get busy with family and friends, outdoor activities, and vacation getaways. Our routine of fitness and healthy eating can be affected and may need to be adjusted. By remembering the essentials of water and protein, you can make the summer months work for you and not against you.

Water regulates body temperature, removes wastes, flushes toxins from the kidneys and liver, dissolves vitamins and minerals and other nutrients for your body to utilize, carries nutrients and oxygen to the cells in your body, cushions joints, prevents constipation, and is an overall essential for a healthy lifestyle. Your goal for regular water consumption should be between 64 ounces to 72 ounces daily. Our intake of water is always important and a critical element to our healthy lifestyle. During the hot, humid months of summer, our water consumption is even more important. Water is key to many body functions such as your brain, blood, and lungs. You lose water daily from perspiration, exhalation, and other basic body functions. During the heat of the summer, you need to make certain to drink, drink, drink to avoid dehydration.

When exercising or doing any other physical activity, increasing your water consumption is even more important. Before starting your activity, focus on hydrating your body for approximately one hour before the activity. Consume water regularly by sipping during your participation in the activity. After you have completed the activity, make sure to drink adequately to replenish your body. When you sweat or exert during physical activity, your body loses even more water than usual. The more you exert, the more you sweat, the more water you need to drink! Add heat or humid conditions and you need even more hydration to avoid heat exhaustion.

Did You Know? -Approximately 70 percent of an adult's body is made up of water. -Water helps to maintain healthy body weight by increasing metabolism and regulating appetite. -Water aids in the digestion process and prevents constipation. -Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation. -The weight a person loses directly after intense physical activity is weight from water, not fat. Source: allaboutwater.org

Make it a habit to carry a water bottle with you wherever you go. Remember, if you are already thirsty, you are experiencing dehydration. Do not wait until you are thirsty to begin drinking water. Dehydration can set in very quickly especially during hot and humid weather, even if you are indoors. Slow, consistent sips of water are best to ensure maximum hydration. Symptoms of dehydration include cramps in the abdomen or leg, dark colored urine, decreased urine output, dry mouth, weakness, lethargy, dizziness, headache, and difficulty focusing. Make sure to keep hydrated because it is very difficult to make up for a water deficit once dehydration has set in. Caffeinated beverages such as coffee or tea, alcoholic beverages, and carbonated beverages can cause dehydration rapidly and should be avoided.

Water is the best beverage you can consume. Water is the essential fluid for living, and one of the most important nutrients the body needs to stay healthy, vibrant, and full of energy. Its many benefits include maximizing weight loss and assisting with maintenance of weight. Keep your body hydrated and ensure energy to fully enjoy and participate in your summer fun.

Proteins are the essential building blocks of life and form the body's main structural elements. Cells and tissues in your body contain proteins. These cells make up your skin, bones, muscle, organ tissue, blood, and hormones. Protein is essential to prevent malnutrition and physical deterioration. Keep up your energy for this summer by consuming adequate and good quality protein. Don't scrimp on your protein! Protein is very important to ensure good health and to optimize the performance of your body. It is not only important for healing immediately after surgery, but also during weight loss and maintenance to preserve your muscle tissue. Want to have maximum energy and healthy physical performance by your body Protein builds cells and repairs tissues in your body and protects your lean muscle mass. Your body uses proteins for growth, to build and repair bone, muscles, hair, tissues, skin, internal organs, blood, and virtually every other tissue body part. A symptom of protein deficiency is feeling tired. Who wants to be sick during the summer? A lack of protein can cause decreased immunity. Protein forms antibodies to combat invading bacteria and viruses. Make sure to guard against an episode of dumping syndrome by consuming adequate protein before eating any complex carbohydrates (no simple carbs, right?!) or even any fresh summer fruits. Not feeling your best by dumping is no way to spend any time this summer!

Don't feel like cooking over a hot stove or oven? Take advantage of the summer months by healthy grilling of your lean beef, chicken, and fish. Possibly, you don't feel like eating anything hot, so enjoy a cool, refreshing protein drink and boost the nutrition and flavor by including some of the delicious fruits of summer. Create a bountiful, colorful salad with the fresh vegetables of summer and include plenty of protein for a healthy alternative. Be creative with your protein consumption by incorporating summer fruits and vegetables in your dietary routine for the summer months.

Do you find yourself on the move and busy with your summer activities? Don't be caught unprepared. Be proactive by planning for healthy protein consumption during your busy summer fun. Avoid nutritionally void fast food and snack items as choices for your protein. Bring a thermal insulated chest that includes an ice pack with your favorite protein, beef or turkey jerky, low-fat string cheese, protein drink powder that can be added to a bottle of water, protein bar, or other healthy protein options to avoid grazing, keep your protein intake healthy, and your energy level high.

Let the summer be reflective of the healthy habits you practice and enjoy throughout the year. Water and protein are the essentials to fuel you and your body this summer. Keep the good times of summer going from your healthy intake of water and protein. Give your body the go power of protein and water!

Editor's Note: This article is courtesy of the ObesityHelp Support Group Leaders Team.

What are some of your essentials for a summer of success?