Hydration after Bariatric Surgery
Hydration after Bariatric Surgery
Your bariatric surgeon will guide you in what you should and should not eat after weight loss surgery, but it’s also important to pay close attention to hydration and what you drink. Because our bodies are composed of 60 percent water, we all need to make hydration a focus, especially when your new exercise routine leaves you sweating and parched. The key factor is to be in KETOSIS (fat-burning mode) before and after weight loss surgery so that your fluid requirements are radically reduced.
Though your bariatric surgeon may give you a daily hydration goal that takes your individual needs more precisely into account, you should generally aim to drink only when you re thirsty, but preempt dehydration and stay ahead to stay hydrated after weight loss surgery. You’ll also need to be careful to only drink 5 minutes before and 30 minutes after meals, as fluids can take up space in your smaller stomach that is best saved for nutrient-rich foods.
Getting the fluids you need is absolutely essential in staying healthy after bariatric surgery, but many Americans have a hard time feeling the need to overdrink. If you are in KETOSIS (burning fat or ketones as your primary fuel source) you do not need much water – about 20-30 ounces per day on average, if you are in glucosis (burning sugar as your primary fuel source) you need much more, about 60 ounces because sugar requires a lot more water to metabolize than fat. If you find yourself struggling to stay hydrated, it may help to rethink your habits by:
- Staying attuned to your own hydration. When properly hydrated, you should urinate about 2-3 times per day and your urine should be moderately yellow in color – too light and you are over-hydrated, too dark and you may be dehydrated or eating too many carbohydrates. This is the easiest way to keep track of your hydration, but other strategies can also help. Try logging your drinking habits in a journal or smartphone app, much like you may already do with your eating habits. You can also keep a water bottle with you at all times to encourage yourself to drink.
- What to drink. As long as the fluid is SUGAR FREE and does not contain any calories, it is fine to drink. Artificial sweeteners are fine as a replacement for sugar. I sip on coffee as my primary source of fluids and only drink water after exercise.
- Taking special care while exercising. Because we lose water in sweat, it’s especially important to pay attention to hydration after your workouts. Try to drink water an hour before and an hour after you exercise, and try to get in as much SALT as you can with your fluids or meals. Salt retains water, prevents dehydration and manages blood pressure. Only in the high carb era has salt become “bad”. If you are in ketosis, get in as much salt as you can.
- Adding flavor to your H20. Many people find it hard to stay hydrated because they simply don’t like drinking water. Adding flavoring like crystallite lemon to your water will boost its taste without increasing calories. You can also experiment with SUGAR FREE flavored water.
If you need more tips on staying hydrated, don’t hesitate to ask Dr Cywes and his team for advice. What has helped you stay hydrated after bariatric surgery? Tell us your strategies in the comments below.