We are only three and a half weeks into summer. We have a long way to go, yet. And, where I live there will be a drastic shift to higher temperatures lasting at least a week, beginning this weekend. This makes the body suddenly need more hydration and electrolytes than it does in any other season. It’s all because of sweat. Heat and humidity cause bodies to cool themselves through perspiration, leading to the loss of water, salt, and other minerals key to bodily processes.
While the easiest way to avoid dehydration in the summer is to stay inside a climate-controlled room, that’s no way to enjoy this beautiful season. There are so many outdoor activities to enjoy, not to mention that getting some natural vitamin D from the sun couldn’t hurt, either. Fortunately, it’s easy (and tasty) to stay hydrated all summer long, whether you’re at the beach, on a hike, or picnicking in the park. The next time you find yourself outside in the hot and humid weather, try some of these tips to keep yourself healthy and hydrated:
Drink enough water, and don’t forget your electrolytes! Replacing the water lost through sweat is key to keeping yourself feeling your best, but be sure to also include electrolytes into the mix. This combination of sodium, potassium, calcium, and magnesium is also lost in sweat, and if not replaced, can cause serious health problems. One solution (which is a last resort, for me) is to mix sports drinks or electrolyte powders with water, which replaces both liquids and electrolytes in one full swoop. Coconut water (which is one of my favorite choices) is another great way to replenish your electrolytes, as the drink naturally contains potassium and magnesium.
When my children were younger and ran track, I would make a homemade electrolyte drink: equal parts of water and fresh squeezed citrus juice (orange or lemon), a dash or two of sea salt and a little organic honey. Those commercial sports drinks were always an absolute last option due to their high content sodium, sugar, high fructose corn syrup, and all those artificial colors and flavors. Sports drinks are just an overall bad idea!
Eat foods with high water and vitamin content. This is one of the most effective ways to feel hydrated. Foods such as watermelon, cucumbers, bell peppers, strawberries, and grapefruit are all fantastic sources of water, vitamins, and minerals that can help you stay hydrated.
Add chia seeds to your diet. Chia seeds are also a great addition to your diet, as they can absorb up to 30 times their weight in water, creating a gel-like substance. Because it is difficult for the digestive system to break this substance down, it allows the body to absorb the fluid slowly throughout the process, keeping the body at an even level of hydration for a longer period of time. This also helps regulate the level of fluid in the body, only absorbing fluids as the body needs.
Don’t Wait Until You’re Thirsty. Often, you’re already dehydrated by the time you begin to feel thirsty. It’s better to continually sip on water throughout the day instead of drinking a giant glass when you begin to feel thirsty. If you think the taste of plain ol’ water is boring, then infuse it with fruits, vegetables and herbs.
What’s your trick to staying hydrated in the summer? Leave your favorite tips in the comments below.