FOOD

How to Eat Healthy as a Truck Driver: A Guide from HMD Trucking

Published

3 months ago

October 9, 2024

Introduction to Healthy Eating for Truck Drivers

Truck driving is often seen as a lifestyle defined by long hours on the road, tight schedules, and limited access to healthy food options. However, maintaining a nutritious diet is crucial for truck drivers, not just for physical health but also for mental clarity and overall well-being. With the right strategies, drivers can turn their vehicles into mobile kitchens, ensuring they have the fuel they need to stay alert and energetic. For more tips on healthy meals for truckers visit https://www.hmdtrucking.com/blog/healthy-meals-for-truck-drivers/.

Eating healthy on the road does not necessarily mean flavorless and no convenience. With a little practice in making informed choices, truck drivers can confidently navigate the aisles of convenience stores and rest stops. Knowledge of the importance of a meal will help to successfully fight fatigue that comes from driving for long periods of time, and it also will help in lowering the risks for chronic conditions such as obesity, diabetes, and heart disease.

In this post, we’ll go through practical tips, meal prep ideas, and snack suggestions that work for truckers. No matter if you are an old-timer or just hit the open road, embracing healthy eating habits can turn your journey into a healthier and more enjoyable experience. Now, let’s take up the challenge together-improving our nutrition!

Understanding the Challenges of Eating Healthy on the Road

Truck driving is a very demanding job; it involves long hours of driving on the road where there are limited opportunities for healthy food. Indeed, being a truck driver tends to put a person in a situation where accessing nutritious food presents enormous obstacles. First, the nature of this work often requires irregular schedules, which makes it hard for truckers to plan meals in advance. All too often, drivers fall back on fast foods and snacks out of convenience stores that are generally high in their caloric, saturated fat, and sugar contents.

Additionally, the absence of refrigeration and cooking facilities in the trucks can limit healthy choices. When the space is very limited, it is easy to fall into the use of pre-packaged meals or processed foods that lack vital nutrients. Stress and fatigue also may present themselves in forms of emotional eating or temptations for quick, unhealthy snacks to get them through a long drive on minimal energy.

Also, by nature, the trucking industry is Sedentary, adding to the problem of weight gain and deterioration of general health. Recognizing these particular challenges is Stage 1 towards making improved food choices on the road, in order that drivers may have a healthier way of life without compromising their duties.

Nutrients a Truck Driver Will Need

As a truck driver, it is very important to eat a balanced diet that will keep your energy level up and make you focused during driving hours. The key nutrients will help you keep awake and healthy.

Take in complex carbohydrates first; these will give you the energy boost your body requires. Whole grains, fruits, and veggies are highly recommended and allow your blood sugar level to stay stable, hence avoiding those mid-drive slumps.

Then, don’t be gentle on the protein intake. Lean meats, beans, and nuts are filling, especially when one is lifting and moving a lot of cargo. Throwing in those healthy fats-avocado and olive oil-can increase brain function and cardiovascular health.

Hydrate evenly; attempt to drink as much water as possible during the shifts. Dehydration leads to fatigue and lack of concentration, resulting in impairment to stay safe on the road.

Finally, there are the vitamins and minerals necessary to keep your immune system and general well-being in good shape, especially those leafy greens and fruits. Nail these keystone nutrients, and you’ll have a complete diet to keep you energized, awake, and fit to drive safely.

Meal Planning Tips for Long Hauls

Meal planning for truckers on the road is essential. You’ll be able to feed yourself with healthy options and will never give in to the temptation of fast food if you have meals prepared. The first step to meal prep is to designate one day per week to preparing your meals for the week. Prep large batches of healthier protein sources, like grilled chicken or turkey, and marry those with whole grains such as quinoa or brown rice.

Think plenty of vegetables-snack-sized portions of colorful stir-fries or roasted mixes that are quick to reheat in the microwave. Store meals in airtight containers and pack healthy snacks, such as nuts, yogurt, or sliced fruits, to manage hunger between stops.

Invest in a cooler for storing perishables and a microwave-safe container for quick reheating. When you plan your meals, think about recipes that can easily be doubled, such as soups or stews, which will last for days. Finally, make yourself a check-off list of staples and change those out every week so you are not bored with what you’re eating. This way, you can eat healthy, keep your energy up, and pay attention to the road ahead.

Healthy Snacking Options for Truck Drivers

Nuts and Seeds: Almonds, walnuts, or pumpkin seeds are rich in healthy fats and protein, providing a feeling of sustained energy without crashing afterward.
Jerky: Opt for low-sodium types of beef, turkey, or even plant-based jerky. They too have a great content of proteins, with easy storage as an added advantage.
Fresh Fruits: Apples, bananas, and oranges are portable and powerhouses of vitamins. What is more, they satiate any cravings of your sweet tooth.
Vegetable Sticks: Fresh and crunchy carrot and celery sticks are refreshing. They can be enjoyed together paired with hummus to add protein to this snack.
Whole Grain Crackers: Most people love the crunch of a whole grain cracker. Dip them in cheese or nut butter for extra nutrition.
Greek Yogurt: A good source of protein; keep cold. In single-serving packs, they are easier to access.

Picking the Perfect Restaurants and Fast Food

It is a little overwhelming to find healthy meals when each side of the road is comprised of fast-food restaurants. However, if you know a little trick or two, you can make some pretty good choices at those restaurants and fast-food places.

First, look for places that offer something they can modify to their liking-salad bars, bowls they can create themselves. In most of these places, you can load up on fresh veggies and lean proteins while bypassing heavy sauces and dressings. When going into a fast-food restaurant, order grilled instead of fried items. Most chains these days have healthy menu options that include salads, wraps, or grain bowls.

Don’t be afraid to request substitutions; most restaurants will honor special requests such as ‘dressing on the side’ or ‘substitute fruit for fries’. Portion control is another way to eat healthy, so consider sharing meals or ordering a smaller size. Finally, try to find local diners and cafes that serve freshly prepared foods instead of pre-packaged meals. With just a little bit of advanced planning, paying attention can keep your body nourished with healthy food so that you remain awake and healthy on the highway.

Hydration: The Importance of Adequate Water Intake

For truck drivers, hydration is of the essence, while it’s something that always seems to take a backseat when out on the road. Keeping your body properly hydrated not only improves the way your body works on the inside but also helps with focus and reaction times-the two most important functions of safety on the highway. Water is the most critical element: maintaining body temperature, digestion, and preventing fatigue, one of the major risk factors for long hauls.

Try to drink at least 8 glasses of water a day, but this will vary depending on temperature and activity. Having a convenient, refillable water bottle can remind you to drink a little constantly throughout the day, rather than when you get thirsty. Remember, too much sugar and caffeine dehydrate the body-so try to balance out the other glass with water or drinks high in electrolytes when you can.

Hydrating foods such as fruits and vegetables also contribute to increasing hydration in your body. Snacks like cucumbers, watermelon, and oranges beat not just the heat but keep your energy high too. Prioritizing hydration means enhancing your general health, improving your driving performance, and making each journey safer and more agreeable.

Conclusion: Make Health Choices a Habit

Eating healthy as a truck driver sometimes seems impossible with the long hours on the road and lack of healthy food choices. But once you have made it a habit, what happens is more than just making healthy choices; it’s about sustainable living to promote one’s health and well-being. First, you should plan your meals in advance. Consider investing in a cooler so that you’ll be able to store fruits, vegetables, and lean proteins, thereby resisting the temptation of fast food.

In addition to that, add in healthy snacks: nuts, yogurt, or whole grain bars. These will give energy without the crash afterward that comes with sugary choices. Make it a habit to stop at local grocery stores instead of convenience stores-this small change can make for better choices.

Second, try to get into a rhythm of eating even on the road. It keeps your metabolism churning the right way and reduces cravings for greasy foods. Remember, it’s about progress, not perfection. So, celebrate those little successes, like choosing the salad over fries, then make larger changes from there. By making conscious, healthy choices a habit, not only do you improve your health, but you enhance the quality of life on the road. Your body, your mind, and your future self will thank you.

FOOD

Nessi Imam Bayildi 18.7oz: A Culinary Delight Worth Exploring

Published

2 weeks ago

January 7, 2025

Russels Wood

Imam Bayildi is a beloved Mediterranean dish steeped in history, rich flavors, and cultural significance. Among the many variations available today, the Nessi Imam Bayildi 18.7oz stands out as a convenient, high-quality option for those looking to enjoy this classic dish. In this article, we’ll dive deep into the world of Imam Bayildi, exploring its origins, nutritional benefits, and why the Nessi brand’s version deserves a spot in your pantry.

What Is Imam Bayildi?

Imam Bayildi, translating to “the imam fainted” in Turkish, is a traditional dish made from eggplants, onions, tomatoes, garlic, and olive oil. This vegetarian delight is slow-cooked to perfection, allowing the ingredients to meld into a rich and flavorful harmony. The dish is a staple in Mediterranean cuisine and is enjoyed as a main course, side dish, or even as a cold appetizer.

The Legend Behind the Name

The name “Imam Bayildi” is steeped in folklore. One popular tale suggests that an imam (a Muslim religious leader) fainted upon tasting the dish because it was so delicious. Another version claims that the imam fainted after learning about the amount of expensive olive oil used to prepare it. Regardless of which story you prefer, there’s no denying the dish’s ability to leave a lasting impression.

Nessi Imam Bayildi 18.7oz: A Convenient Option

Nessi’s Imam Bayildi in an 18.7oz can offers the perfect solution for those seeking authentic Mediterranean flavors without the time and effort required for traditional preparation. Let’s explore why this product is a game-changer.

1. Authentic Taste

Nessi stays true to the traditional recipe, using high-quality ingredients to deliver the rich, savory flavors that make Imam Bayildi a timeless classic. The blend of tender eggplant, tangy tomatoes, and aromatic garlic ensures an authentic experience with every bite.

2. Ready-to-Eat Convenience

Life can be busy, and cooking a dish like Imam Bayildi from scratch may not always be feasible. Nessi’s ready-to-eat version eliminates the hassle, allowing you to enjoy this Mediterranean delicacy straight out of the can. Simply heat and serve, or enjoy it cold as a refreshing appetizer.

3. Perfect for Various Dietary Needs

As a plant-based dish, Nessi Imam Bayildi is naturally vegan and vegetarian-friendly. It’s also gluten-free, making it an excellent choice for individuals with dietary restrictions.

4. Long Shelf Life

The 18.7oz can is designed for extended shelf life, ensuring you always have a delicious and nutritious meal option on hand. This makes it a practical addition to your pantry, especially for last-minute meals or unexpected guests.

Nutritional Benefits of Imam Bayildi

Here’s a breakdown of the key health benefits:

Rich in Antioxidants

Eggplants, a primary ingredient, are rich in antioxidants like nasunin, which helps protect cells from damage. Tomatoes add a dose of lycopene, known for its anti-inflammatory and heart-health benefits.

Low in Calories

This dish is naturally low in calories, making it an excellent choice for those looking to maintain a healthy weight without sacrificing flavor.

High in Fiber

The combination of eggplant, onions, and tomatoes provides a good amount of dietary fiber, supporting digestive health and promoting a feeling of fullness.

Heart-Healthy Fats

The olive oil used in Imam Bayildi is a source of monounsaturated fats, which are known to support heart health and reduce bad cholesterol levels.

How to Serve Nessi Imam Bayildi

One of the best things about Nessi Imam Bayildi 18.7oz is its versatility. Here are some serving suggestions to inspire your next meal:

1. As a Main Course

Serve Nessi Imam Bayildi warm with a side of crusty bread or over a bed of rice for a satisfying main course.

2. As a Side Dish

Pair it with grilled meats, fish, or other Mediterranean favorites like hummus and tzatziki for a well-rounded meal.

3. As a Cold Appetizer

Chill the dish in the refrigerator and serve it cold as part of a meze platter, alongside olives, feta cheese, and pita bread.

4. In Wraps and Sandwiches

Use Nessi Imam Bayildi as a filling for wraps or sandwiches for a quick and flavorful lunch option.

Comparison Chart: Nessi Imam Bayildi vs. Homemade and Other Brands

Feature	Nessi Imam Bayildi 18.7oz	Homemade Imam Bayildi	Other Canned Brands
Preparation Time	Ready-to-eat	2-3 hours	Varies
Taste Authenticity	High	Authentic	Depends on the brand
Nutritional Value	Preserved	Fresh	May vary
Dietary Suitability	Vegan, gluten-free	Vegan, gluten-free	Varies
Shelf Life	Long	Short	Long
Convenience	High	Low	Medium

Where to Buy Nessi Imam Bayildi 18.7oz

Nessi Imam Bayildi is widely available at specialty grocery stores, Mediterranean markets, and online retailers. When purchasing online, be sure to check customer reviews and product descriptions to ensure authenticity and quality.

Top Online Platforms to Consider

Amazon: A trusted platform offering fast delivery and customer reviews to guide your purchase.
Mediterranean Specialty Stores: Many online stores focus on authentic Mediterranean products and often carry Nessi.
Local Grocery Chains: Some grocery stores with international sections may stock Nessi products.

Why Choose Nessi Imam Bayildi 18.7oz?

Nessi Imam Bayildi offers an unbeatable combination of authentic taste, convenience, and nutritional benefits. Whether you’re new to Mediterranean cuisine or a seasoned enthusiast, this product makes it easy to enjoy a classic dish without compromise.

Final Thoughts

Imam Bayildi is more than just a dish; it’s a cultural experience that brings the flavors of the Mediterranean to your table. With Nessi Imam Bayildi 18.7oz, you can enjoy this timeless classic with minimal effort. Its high-quality ingredients, ready-to-eat convenience, and versatility make it a must-have for food lovers everywhere. So why wait? Add Nessi Imam Bayildi to your pantry today and savor the taste of tradition.

FOOD

Exploring The Benefits Of Natural Foods For A Healthier Lifestyle

Published

1 month ago

December 18, 2024

Russels Wood

Natural food, unprocessed and free from synthetic ingredients, is gaining popularity fast. Scientific studies show that organic foods have more nutrients and fewer pesticides.

A food scoring system in 2021 even ranked legumes, fruits, and fish as top choices for health. Plus, eating natural foods can lower risks of Type 2 Diabetes and some cancers.

Ready to learn how natural foods can change your life? Let’s dig in!

What Are Natural Foods?

Natural foods are simple, clean, and close to their original state. They avoid synthetic chemicals like preservatives, dyes, or artificial flavors. Fresh produce, lean proteins, whole grains, and healthy fats are great examples.

These foods often come from local farms or organic sources that focus on quality over mass production. Non-GMO options also count here since they skip genetic modifications. Food in its purest form is the best fuel for your body.

Unprocessed foods pack more nutrients than processed ones filled with sugar and unhealthy fats. Organic food shows lower levels of toxic heavy metals like cadmium—great news for long-term health! Choosing chemical-free options supports both your well-being and clean eating goals while reducing exposure to harmful additives.

Moving toward natural choices unlocks countless benefits for a healthier lifestyle ahead!

Key Benefits of Natural Foods

Natural Foods

Natural food offers significant health benefits. They can genuinely help you feel healthier, both physically and mentally.

Improved Nutritional Value

Organic produce often contains higher levels of nutrients compared to conventional options. Studies show that pesticide-free fruits and vegetables offer better vitamins, minerals, and antioxidants.

For example, dark leafy greens like spinach pack more iron and calcium when grown without chemicals.

Eating nutrient-dense foods supports overall health. Small fish like sardines provide omega-3s and calcium, while eggs deliver high-quality protein. A diet rich in these options may lower risks of Type 2 diabetes and certain cancers.

Scientific research links organic food consumption with improved long-term health outcomes.

Reduced Exposure to Additives and Preservatives

Cutting out synthetic additives lowers health risks. Many of these chemicals, like artificial dyes or preservatives, can cause allergies and other reactions in sensitive people. Natural foods avoid this by using safer options from plants or essential oils.

These natural substitutes even add nutritional benefits while keeping food fresh.

Synthetic additives have raised safety concerns for years. Regulatory groups in the U.S. and EU keep a close eye on them but differ on what they allow. This makes chemical-free choices more appealing to consumers looking for healthy eating habits.

Choosing clean-label products supports nontoxic lifestyles and sustainable agriculture practices too!

How to Incorporate Natural Foods Into Your Diet

Eating natural foods can feel overwhelming at first, but it doesn’t have to be. Small steps make the process easier and more sustainable.

Plan Your Meals

Make a weekly meal plan with fruits, vegetables, and whole grains as the focus. This saves time and helps avoid processed food temptations. Plus, having a grocery list stops impulse buying, especially if you shop after a meal instead of on an empty stomach.

Cook More at Home

Homemade meals give you full control over ingredients. Try easy dishes like vegetable stir-fry or grilled chicken with quinoa. Experimenting in your kitchen makes healthy eating fun and rewarding!

Choose Whole Grains

Swap refined bread and pasta for options like brown rice or oatmeal. These boost energy and help cut risks of diabetes, heart disease, and cancer over time. Small swaps add up quickly!

Snack Smartly

Replace chips or candy with raw nuts, fresh fruits, or yogurt drizzled with honey. Keep these snacks handy for busy days when hunger strikes out of nowhere.

Stay Hydrated

Drink plenty of water throughout the day to reduce appetite and improve metabolism. Aim for 8 glasses daily to support weight management goals while keeping energy levels stable.

Shop Mindfully

Read labels carefully to pick nutrient-dense foods without added sugars or chemicals hiding inside them! Stick mostly to fresh produce sections instead of packaged or frozen aisles.

Gradually Add Changes

Start small by replacing just one processed item each week with something natural like apples or carrots instead of sugary snacks—small wins matter!

Conclusion

Natural foods can truly transform your lifestyle. They boost energy, strengthen bones, and improve mental health, laying the foundation for a more balanced and fulfilling life. By incorporating fruits, vegetables, and whole grains into your meals, you’ll not only feel more vibrant but also help safeguard yourself against chronic illnesses. Beyond the health benefits, embracing natural foods supports sustainable agriculture and reduces environmental harm, aligning your personal choices with a global impact. These small changes lead to significant improvements in well-being, creating a ripple effect for your family’s health and happiness. Start today—your body, mind, and planet will thank you!

FOOD

Is Sparkling Water Hydrating? Here’s What You Need to Know

Published

1 month ago

December 17, 2024

Russels Wood

Sparkling water has become a trendy alternative to sugary sodas and plain still water in recent years. From flavored varieties to naturally carbonated options, it’s easy to see why this effervescent beverage has gained so much popularity. But with the growing number of choices available, a question remains: Is sparkling water hydrating?

In this comprehensive guide, we’ll dive into the science behind hydration, how sparkling water compares to still water, and whether it can truly meet your hydration needs. We’ll also explore the potential drawbacks of sparkling water, including its effects on digestion and dental health. So, let’s pop the bubbles and get to the facts.

What is Sparkling Water?

Sparkling water, also known as carbonated water, is simply water that has been infused with carbon dioxide (CO2) under pressure. The result? Tiny bubbles of carbonic acid form in the water, giving it that signature fizz. There are various types of sparkling water, including:

Naturally Carbonated: Water that naturally contains carbonation due to mineral springs or volcanic activity.
Artificially Carbonated: Water that has been artificially carbonated by adding CO2 during manufacturing.
Flavored Sparkling Water: This variety has added flavors, such as lemon, lime, or berry, but no added sugars or calories.

Some common names include La Croix, Perrier, and Schweppes, but there are countless brands available in the market today.

How Does Hydration Work?

Before we get into whether sparkling water is hydrating, it’s important to understand how hydration works. Hydration refers to the process of replenishing your body’s water balance. Water plays a crucial role in a range of bodily functions, including:

Regulating body temperature
Supporting digestion and nutrient absorption
Transporting nutrients and oxygen to cells
Removing waste from the body

The body constantly loses water through perspiration, urination, and even breathing. To stay hydrated, it’s essential to replace this lost water regularly. While plain water is the most straightforward way to stay hydrated, many people enjoy alternatives like sparkling water to keep things interesting.

Is Sparkling Water Hydrating?

Yes, sparkling water is hydrating! It’s made up of the same fundamental component as still water: H2O. Since it contains no added sugars or significant amounts of caffeine (unless flavored or enhanced), it is just as effective as still water for hydration.

In fact, a study published in the Journal of the International Society of Sports Nutrition found that carbonated water can hydrate the body just as well as still water. The researchers found that the carbonation didn’t affect the body’s ability to absorb and retain water. The process of carbonation doesn’t remove or significantly alter the water’s hydration properties.

Therefore, when you consume sparkling water, your body will absorb it in much the same way it absorbs still water, helping to keep you hydrated.

Comparing Sparkling Water to Still Water

While both sparkling water and still water hydrate you effectively, there are some notable differences between the two. Below, we compare the two on several key factors:

Factor	Sparkling Water	Still Water
Hydration	Hydrates as effectively as still water.	Hydrates effectively, and is often the go-to choice for hydration.
Carbonation	Contains CO2, which may cause bloating in some people.	Free from carbonation, more easily consumed in large amounts.
Calories	Typically zero calories unless flavored with added sugars.	Zero calories, unless flavored.
Digestive Effects	Carbonation may aid in digestion for some, but can cause discomfort (e.g., bloating or gas) in others.	Easier on digestion with no bloating effects.
Taste	Offers a crisp, slightly tart taste, especially if flavored.	Neutral taste, often preferred for plain hydration.
Convenience	Often available in convenient, portable cans or bottles.	Readily available everywhere in all types of containers.
Effect on Teeth	Carbonic acid may contribute to enamel erosion over time.	No acidity; generally gentler on teeth.

While sparkling water hydrates just as effectively as still water, it’s important to consider the carbonation, which can cause some digestive discomfort for certain individuals. Also, prolonged exposure to acidic carbonated drinks might have a slight impact on dental health, so it’s best to rinse your mouth with plain water after consuming sparkling water.

Potential Benefits of Sparkling Water

Aside from its hydration benefits, sparkling water may offer some additional health benefits:

Supports Digestion: The carbonation in sparkling water may help stimulate digestion. Studies have shown that carbonated water can promote the release of gastric juices, which helps food break down more easily.
Satisfies Cravings: For people trying to reduce their sugar intake, sparkling water offers a fizzy, flavorful alternative to sodas and other sugary drinks. It can also help curb sugar cravings, as the bubbles provide a sense of fullness.
Encourages More Water Intake: Some people find that they drink more water when it’s carbonated because the bubbles make it more enjoyable. This can lead to better overall hydration.
Zero Calories: Sparkling water, particularly when it’s not flavored, has no calories. It’s a great way to stay hydrated without worrying about adding extra calories to your diet.
Better for Hydration Than Soda: Unlike soda, which is filled with sugars and artificial additives, sparkling water provides a hydrating option without the negative effects of high sugar content.

Drawbacks of Sparkling Water

While sparkling water has many advantages, there are also some potential drawbacks to keep in mind:

Digestive Discomfort: Some people may experience bloating, gas, or burping after consuming carbonated beverages. If you have a sensitive stomach or suffer from conditions like irritable bowel syndrome (IBS), you might find that the carbonation exacerbates your symptoms.
Dental Health: The carbonic acid in sparkling water can erode enamel over time, especially when consumed frequently. However, the effect is less damaging than sugary sodas. To mitigate this risk, drink sparkling water in moderation and rinse your mouth with plain water afterward.
Potential for Added Sugars: Not all sparkling waters are created equal. Some flavored versions may contain added sugars or artificial sweeteners, which could offset their health benefits. Always check the label for ingredients to ensure you’re choosing a healthier option.
May Not Be as Hydrating for Athletes: While sparkling water hydrates effectively, some athletes prefer still water for hydration during intense exercise because it’s easier to drink in large amounts without the potential for discomfort caused by carbonation.

Who Should Choose Sparkling Water?

Sparkling water can be a great choice for anyone looking to stay hydrated while enjoying something a little more exciting than plain water. It’s especially suitable for:

People looking to reduce their intake of sugary beverages.
Those who enjoy fizzy drinks but want to avoid sodas.
Individuals who are trying to improve their digestion or satisfy cravings for something more flavorful.

However, it may not be ideal for people with digestive issues, such as bloating or IBS, as the carbonation could aggravate these conditions.

Conclusion

Is sparkling water hydrating? Yes, it is. Just like still water, sparkling water effectively hydrates your body, providing all the same benefits without added sugars or calories (in the unflavored varieties). While carbonation may cause discomfort for some individuals, it can also offer additional benefits like improved digestion and a satisfying alternative to sugary sodas.

As with any beverage, moderation is key. If you love sparkling water, drink it in moderation, and be mindful of any digestive discomfort or potential impacts on dental health. Choose unflavored or naturally flavored sparkling water to get the most benefits without added sugars, and always make sure to drink plenty of still water throughout the day to maintain proper hydration.

Whether you’re sipping it for hydration or simply enjoying the bubbly sensation, sparkling water can certainly be part of a healthy, balanced lifestyle. Cheers to hydration—bubbly or still!