Stay Hydrated This Summer!

Reviewed by Aleksandra Morgan, CNP

Water is the foundation of life, and proper hydration is crucial for maintaining our overall health and well-being. It is vital for various bodily functions, including: 

  • Digestion 
  • Nutrient absorption 
  • Temperature regulation 
  • Joint lubrication 
  • Toxin elimination 
  • Maintenance of the balance of bodily fluids 
  • Cellular health 
  • Healthy skin 
  • Good energy levels 
  • Cognitive function 

As the sun shines brighter and temperatures rise, staying hydrated becomes even more important during the hot summer months. Hot weather, increased perspiration, and outdoor activities can quickly lead to dehydration if we're not mindful of our fluid intake.  

Why is it Important to Stay Properly Hydrated During the Summer Months? 

Increased Fluid Loss: Higher temperatures cause us to sweat more as our bodies attempt to cool down. This increased perspiration leads to a higher loss of fluids, electrolytes, and essential minerals from our bodies. To maintain a healthy balance, it's important to replenish these fluids regularly.

Increased Risk of Dehydration: Mild dehydration can cause symptoms such as thirst, fatigue, dizziness, and dry mouth. Severe dehydration can lead to more serious health complications, including heatstroke, muscle cramps, and organ dysfunction. Staying hydrated is the key to preventing these risks. 

Tips for Staying Hydrated During Summer

  • Drink Plenty of Water: Water should be your go-to choice for hydration. Aim to drink at least eight glasses (about 2 liters) of water per day. Increase your intake if you are engaging in physical activity or spending extended periods outdoors. 
  • Electrolyte Balance: When we sweat, we lose electrolytes like sodium, potassium, and magnesium. Replenish these important minerals by consuming electrolyte-rich drinks or incorporating electrolyte supplements into your routine. Coconut water and sports drinks can also help restore electrolyte balance. 
  • Stay Ahead of Thirst: Don't rely solely on thirst as an indicator of hydration. By the time you feel thirsty, you might already be dehydrated. Set a reminder to drink water at regular intervals, even if you don't feel thirsty. 
  • Hydrate Before Outdoor Activities: If you're planning to spend time outdoors, ensure you're well-hydrated before stepping out. Drink a glass of water 30 minutes to an hour before heading outside to give your body a head start. 
  • Eat Hydrating Foods: Incorporate fruits and vegetables with high water content into your diet. Watermelon, cucumbers, strawberries, oranges, and lettuce are excellent choices. These foods not only provide hydration but also offer essential nutrients and antioxidants. 
  • Avoid Excessive Alcohol and Caffeine: Alcoholic and caffeinated beverages have diuretic properties that can contribute to dehydration. Limit your consumption of these drinks or balance them with an equal amount of water. 

Here are our top choices for easy and tasty ways to stay hydrated and replenish your electrolytes: 

Designs For Health Electrolyte Synergy is an electrolyte formula designed to support optimal hydration, particularly following excessive sweating. In addition to potassium, sodium, chloride, and magnesium it incorporates D-ribose, which plays a vital role in promoting healthy cardiac function, exercise recovery, and energy production. Taurine is also included to regulate cellular electrolyte flow. 

Biosteel Hydration Mix formula is sugar-free and composed of high-quality, clean ingredients, without any artificial flavors or colors. In addition, it includes vitamins and minerals that contribute to overall well-being and support the normal function of the immune system. 

Prairie Naturals Electrolyte Fuel contains a blend of electrolytes and alkaline buffers, which help supercharge the body. With the inclusion of citrate minerals and Celtic salt, this drink mix offers a delicious way to balance pH levels and supply essential electrolytes before and after workouts. 

Klean Athlete Klean Electrolytes is designed to replenish essential minerals that may be depleted during exercise or physical stress. The loss of minerals like sodium, potassium, chloride, calcium, and magnesium can contribute to fatigue, dehydration, and muscle cramps. With its convenient capsule form, Klean Electrolyte allows for customizable dosage to cater to individual training and performance requirements. 

Santevia MINA Alkaline Water  is designed to provide clean, mineralized alkaline water. This pitcher utilizes a two-stage filter system to ensure the highest quality of water. The first stage of the filter effectively removes harmful contaminants, including lead, chlorine, and other impurities and in the second stage, the filter adds back essential minerals such as calcium, magnesium, and healthy trace minerals raising the pH level of the water by up to +2.0. 

Staying hydrated during the summer months is essential for maintaining your health and well-being. By being proactive and conscious of your fluid and electrolyte intake, you can prevent dehydration, reduce the risk of heat-related illnesses, and enjoy the season to the fullest. Remember to prioritize water consumption, replenish electrolytes, and incorporate hydrating foods into your diet. With these tips, you'll be able to beat the heat and stay comfortably hydrated all summer long.