It was Ladies’ Day on Wednesday — a whole day off work and hours of quality time with almost all of my best girls. The minor flaw in the plan was that the wind dropped which left us with only one thing to do — sip champagne. All day. I was mildly concerned it might lead to an episode of moms gone wild.

Of course, by the time you read this, Ladies’ Day will have been and gone, alongside any trace of a hangover. On that note, I’ve written you a quick survival guide to the America’s Cup. Don’t get me wrong, it’s amazing down there, but here are a few tips to keep things healthy.

1. Sunscreen

All the healthy eating in the world isn’t going to help if you burn yourself to a crisp. It’s not enough just to slap on some SPF though, you need to pick something that’s light on chemicals too. My favourite for great protection and none of the bad stuff is the Think brand (Supermart and Lindo’s). It goes on really easily and won’t break the bank. If you have a bigger budget, try Raw Elements (Makin Waves and most pharmacies).

2. No prep, no problem

This is the one event you can’t really prep for as you’re not allowed to take food or drink into the village. So if you’re short on time, that’s one thing off your list! All you need is a refillable water bottle so you can take advantage of the hydration stations.

3. Best food vendors

For healthy options, Devil’s Isle is hands-down your best bet. Save the junk for Cup Match if you have to and don’t let the AC undo all your good intentions. I’m also a fan of Smokin’ Barrel for relatively clean eating.

4. Easy on the sugar

Snow cones, ice-cream, soft drinks — all the usual suspects are there, so take it easy! But if you’re going to pick one sweet thing, make it Ashley’s Lemonade. It’s dye-free, packed with real lemons (so there’s at least some vitamin C), and there’s no denying it’s tasty. If you do have something sugary, try and have it around protein too as the protein will slow the release of sugar into your bloodstream. That means a more steady energy release and less chance of a crash.

5. Pick your grown-up drinks wisely

If you’re drinking alcohol, ditch the sugary options in favour of champagne, wine or a clear spirit (eg vodka) with sparkling water (or club soda) and fresh lime. Beer, coolers and spirits mixed with juice or sodas are bad news — lots of empty calories! Sugary alcohol is much worse when it comes to hangovers too, so yet another reason to steer clear.

6. Hydrate

Even if you’re not drinking alcohol, make sure you keep the water coming in all day. There are lots of hydration stations, but there were big queues so don’t wait until you are really thirsty.Thirst and fatigue are the first signs of dehydration, so just keep sipping through the day.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: Natural Nutrition Bermuda