Body & Fitness

Gemma McCaw’s tips for a summer in moderation

Gemma McCaw's advice on how to drink less and enjoy life more!
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Former Black Sticks captain Gemma McCaw has made a career out of being fit and healthy, so she knows a thing or two about wellness. Each week Gemma shares her tips on how to live healthier, from getting started on your fitness to how to increase your water intake. This week she gives her advice on how to make the most of your summer without making the most of the drinks table.

With summer just around the corner, the warmer weather calls for plenty of social gatherings with colleagues, friends and family. It’s also a chance to think about how we can get the most out of our days.

Mindful drinking is not a fad, but a timely reminder to be aware of the physical and emotional impact of alcohol, and to be present in the moment when we’re socialising.

Stay hydrated

Order a mineral water between alcoholic drinks to hydrate. Slowing the rate at which you consume alcohol will keep you more in control of your drinking. Let go of any pressure to keep up with peers and do what feels best for you.

Eating isn’t cheating

Always eat when drinking and try to opt for a protein-rich snack. Drinking on an empty stomach can destabilise blood-sugar levels and cause dips in energy, which can lead us to seek out more alcohol as a pick-me-up.

Eating will also slow the release of alcohol into the bloodstream, therefore lessening the impact.

Create new habits

Get involved with an alcohol-free event and build new habits, not only around socialising but also how you choose to relax. Show yourself that alcohol isn’t a necessary part of your life and can be enjoyed in moderation.

Change your mindset

Don’t make every social event about alcohol – find enjoyment in socialising outside of drinking. But avoid placing restrictions on yourself as they will only lead to feelings of deprivation, which can trigger binge-drinking.

Break a sweat

Socialising doesn’t need to be over a drink. Catch up with a friend or a workmate over a walk in the park or a group fitness class. Your body and mind will thank you for the endorphins after breaking a sweat.

Find alternatives

Avoid alcohol if you’re stressed, tired or emotional. Using alcohol to relax can result in dependence.

Try a brisk walk, talking to a friend or meditation instead.

3 Alternatives if you are craving a cold one…

✦ Soda water and freshly squeezed lime juice

✦ Kiwi-made Höpt soda

✦ Kombucha – fermented black or green tea.

✦ Water

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