When summer is in full swing it’s hot here in Florida!
During this steamy season, it’s crucial to make the most of the cool morning hours.
But staying hydrating is a must any time of day!
You might not even think about it when you are gardening, strolling through the Farmer’s Market, or even playing cards by the pool.
Did you know that even then, you can get dehydrated?
You can!
And when you do, replenishing your electrolytes is key.
Electrolytes are essential minerals that help regulate fluid balance, blood pressure, kidney function and heart function. These include sodium, potassium, chloride, and magnesium. They are crucial to keeping your nervous system and muscles functioning and your internal environment balanced.
So, what should you do when you start to sweat, overheat and potentially feel unwell? 🥵 (and of course seek medical attention if necessary!)
Enjoy hydrating and electrolyte-replenishing foods such as:
Hydrating Foods: 🍉
- Citrus fruits
- Watermelon
- Grapes
- Cucumber
- Celery
- Zucchini
Magnesium and Potassium-Rich Foods: 🍌
- Bananas
- Potatoes
- Tomatoes
- Leafy greens
- Beets
- Yogurt
Sodium Sources (but be sure to make healthy choices!):🥒
- Pickles
- Organic corn chips
- Siete chips (made with cassava flour)
- Popcorn
- Salted nuts and seeds
- Whole grain crackers
- Dried garbanzo beans
- Dried edamame
While plain water can be sufficient for brief exposure to the heat, the addition of electrolytes will help you recover faster and feel more refreshed.
And use electrolyte-replenishing drinks and supplements:
Ready-to-Drink Beverages:
- Opt for drinks that already include electrolytes, but watch out for those with a high sugar content (skip the Original Gatorade and Powerade) and sugar substitutes.
- Try: Smart Water, Essentia, or Gatorade Fit
Natural Options:
- Coconut water – which is a fantastic natural source of electrolytes.
- Orange or other fruit juices – dilute them to limit sugar content
- Fruit smoothie – think yogurt, banana, berries, nut butter, and spinach
Electrolyte Additives – some of my favorites are:
Whether you are getting on a good sweat in a workout or playing in your vegetable garden, electrolyte replacement is helpful in preventing fatigue, muscle cramps, and other heat related symptoms.
Use these tips to help you stay cool, stay hydrated, and enjoy your summer to the fullest! 🌴💧
Want some personalized support around the right hydration, nutrition and fitness goals for YOUR body?
Schedule a free 20-Minute Health Strategy Call HERE and let’s chat about how you can feel better than you have in years!
DISCLAIMER: This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about nutrition and as a self-help tool for your own use. It is not medical advice. This information is to be used at your own risk based on your own judgment. For my full Disclaimer, please click here.