Beat the heat with our top two simple yet very effective tips for staying balanced and hydrated during the hot summer.
1.) WATER – drink it, (and eat it, too). This is an obvious one, but it is often overlooked. You don’t have to rely solely on drinkingwater to stay hydrated though. Eat your fruits and vegetables! Load up on produce to help you meet your hydration goals while also providing important nutrients at the same time—added bonus!
Although water itself provides no energy in the form of calories, it helps facilitate all of the metabolic and energetic processes in the body. This makes it an essential part of helping us feel energized during the day. On a day-to-day basis, not getting enough water can cause headaches, fatigue, dry skin, cognitive dysfunction, and constipation.
Not only that, but severe dehydration can affect blood pressure, digestion, kidney function and circulation. Make it a point to sip on water throughout the day—you may be surprised how much better you feel!
We recommend getting at least half your body weight in ounces of water per day, or until your urine is a light yellow color. However, be mindful that certain foods, medications and supplements can affect urine color.
Have questions about types of water to drink?
Spring water is best, followed by filtered water. Regular tap water can be contaminated with impurities such as heavy metals, microorganisms, fluoride and chlorine.
*For an extra boost of hydration, our Applied Clinical Nutritionist, Paige Ryan, recommends ReHydration drops by Energetix. These are homeopathic drops that quickly restore proper hydration levels by increasing the efficiency of how water is carried into the cells. This is very helpful for those who have a hard time quenching their thirst.
2.) BALANCE ELECTROLYTES. Electrolytes include sodium, chloride, potassium, magnesium, phosphate, calcium, and bicarbonate. Each of these nutrients plays specific roles in the body and are necessary for:
- optimal muscle functioning
- cardiovascular health
- balancing water and hydration status in the body
- balancing pH levels
- sport performance and recovery
When faced with high heat and humidity, it’s easy to become depleted, especially if you are exercising. Certain medications, illnesses and underlying chronic disorders can also lead to electrolyte imbalances. When you are low on electrolytes, you may experience muscle pain and cramping, nausea and lethargy.
Our Registered Dietitian and Exercise physiologist, Natalie Olsen, recommends the following food and drinks to replenish electrolytes naturally:
- Apple + Celery + Lemon juice
- Watermelon + Coconut Water
- Banana + Almond milk + Kale
- Salad greens + Lemon juice dressing + Avocado
You can also include certain supplements as a way to replenish and balance.
Try the following:
- Thorne Catalyte- an electrolyte powder easy to add to water and sip on.
It is particularly great for a hot summer day, or during and after a workout.
- HuMinerals- One of our favorites. Provides your body with anti-viral
multi-minerals rich in electrolytes. It’s unique in that it only provides your body with what it needs and comes from a nutrient rich soil source.
For more details or specific information for what your body needs as far as hydration and electrolytes, contact our wellness department. Our Applied Clinical Nutritionist and Registered Dietitian are happy to help you reach your optimal wellness potential.