Simple Ways to Stay Hydrated
Summer is here and the heat is turning up! That means more time at the beach or in the pool trying to keep cool. It also means feeling tired and lethargic from the heat.
Stay hydrated and energized through the extra hot summer months with these DO’s and DON’Ts:
1. Minimize Salty Snacks
DON’T: Eat processed salty snacks like chips and fries. In the heat, most people crave salt because they lose electrolytes when they sweat. Electrolytes include sodium, potassium, calcium and magnesium, which are essential to our body function.
DO: Fix a plate of fresh fruit, like pineapple, apple, papaya, or mango, squeeze some fresh lime juice on it and give it a sprinkle of Pink Himalayan salt. Pink Himalayan salt has over 82 trace minerals in it to help re-mineralize the body with minerals and trace elements. Plus you will feel hydrated and energized after you eat it.
2. Reduce Alcohol Intake
DON’T: Drink too much alcohol. Okay, let’s face it, on a hot summer day there’s not much that beats an ice cold beer or a slushy margarita, but unfortunately alcohol is a diuretic, meaning that it will dehydrate you. Drinking alcohol actually reduces the body’s ability to produce anti-diuretic hormone so your body will lose more fluid than normal through increased urination.
DO: Drink a glass of water before your favorite alcoholic bevvie and then try alternating a glass of water with each alcoholic beverage.
3. Avoid Caffeinated Drinks
DON’T: Drink caffeinated energy drinks or soft drinks. These types of drinks only borrow energy from the future. While they may give you a ‘pick me up’ in the moment, they are full of toxic chemicals, artificial colours, artificial sweeteners and excessively high levels of GMO sugar. Some of the stimulants in these drinks have been known to increase blood pressure levels, create heart palpitations, trigger cravings for more sugar, and create insomnia.
DO: Increase your water intake. Yes I know it sounds so simple, but many people forget that they need to take in more fluids during hotter temperatures, prolonged exposure to the sun, and exercise. Even mild dehydration can drain your energy and leave you feeling tired and sluggish. Water helps to flush toxins out of your organs, ward off hunger, increase mental clarity, and, not to mention keep you looking radiant! If you are exercising, pregnant or breastfeeding, your body will need more water than normal. For the average woman it is recommended 10 cups per day, or 2.5 liters and for the average man it is recommended about 10 cups or 3 liters. During pregnancy, breastfeeding and exercise up to 1 hour it is recommended to increase your fluid intake by 3 cups daily.
Try creating some new flavor sensations by adding fresh herbs and fruit. Watermelon and mint perhaps, or melon and basil? Citrus blend of oranges, lemons and limes makes a nice break from the ordinary.
4. Skip Sugary Sports Drinks
DON’T: Drink commercial sports drinks. While the pretense of restoring electrolytes with these beverages is good, it is the additional ingredients that they contain that are damaging. These drinks have so many added ingredients like GMO refined sugar, high fructose corn syrup, aspartame or sucralose, toxic artificial coloring and chemical additives. Most sport drinks are so high in sugar that a one liter bottle can have as much as 56 grams of sugar which is almost double the recommended daily allowance as suggested by the American Heart Association.
DO: Drink an all-natural electrolyte drink, like coconut water. It is an excellent way to hydrate your body. I like to think the food that grows locally is what God considered best for you. Here in Cabo we are blessed with coconut palm trees all over town. Coconut water is primarily comprised of potassium, but it also includes other key minerals like sodium, magnesium and calcium, making it the perfect electrolyte drink.
Take some help from the grocery store and buy 100% pure coconut water in a tetra box. In my opinion, coconut water is far superior to commercial sports drinks. However, if you choose to use a different type of electrolyte beverage, I suggest Electrolyte brand electrolyte drink. The coconut one actually tastes just the same as coconut water and doesn’t have any artificial colour!
As you can see there are many ways to stay hydrated and healthy during the summer months! Follow these tips to help you beat the heat!
I'll be here with more blog posts related to health, wellness, fitness and nutrition. If you have a specific question you would like answered, feel free to reach out to us and ask.
How will you stay healthy and hydrated in the heat?
