If you overindulged during the 4th of July BBQ or during your recent beach trip then there are some quick ways to get back on track. Drinking water is at the top of the list, although you don’t have to drink 8 glasses of water to be hydrated, experts say the best way to make sure you’re getting enough H2O is to check your urine, if it’s pale yellow then your good, if it’s dark yellow, keep drinking.

Eat colorful vegetables and fruit at every meal, fruits and vegetables are made up of as much as 90% water, plus the fiber will keep you fuller longer. Protein is also important but make sure it’s lean animal or plant protein like poultry, fish, pork tenderloin, beans, lentils, nuts and protein-rich grains like quinoa.

Cut back on alcohol, it’s empty calories, for the most part, health guidelines suggest two drinks for men and one drink per day for women.

Finally find time to go outside, taking a walk, gardening or yoga are all great ways to get the benefits of natural light and greenery that can help your physical and emotional state.