With the hot and sticky summer months here again, it’s a good reminder to make sure to stay hydrated. Getting plenty of water throughout the day is a necessity as the temps rise; however, we also need to be aware of how many electrolyte minerals we are losing when we sweat and resupply those as well.
What are Electrolytes?
Electrolytes are substances (minerals) that become ions (charged particles) in solution in order to conduct electrical energy. Some of the most needed of these in the human body are sodium, potassium, chloride, bicarbonate, phosphate, calcium and magnesium.
In the body they facilitate a large number of vital organ and tissue functions. These include:
Soothe muscle relaxation and contraction
Heart muscle function
Fluid movement, storage and excretion
Brain and nerve tissue function
Some electrolytes work alone and others work in combination of one or more minerals to support the body. It’s therefore important to make sure we get a variety of these vital substances into our systems. Usually a balanced diet accomplishes this, but as we sweat more, more of these seep out with our sweat onto the surface of our skin (which is why sweat tastes salty).
How are Electrolytes lost?
As state above, the main way we lose them is through sweating. We can lose electrolytes and fluids through vomiting or diarrhea as well. Some medications cause one or more of them to be lost more readily and possibly become deficient.
What are the signs of Electrolyte loss and Dehydration?
You would think that just being very thirsty would be a telltale sign that you need fluids, and it is, but it is not always an indicator of dehydration occurring.
Some other signs to watch for include:
dizziness,
nausea,
irregular or fast heart beat,
slugginshness or fatigue,
shaking and tremors,
headache or
numbness.
If you suddenly stop sweating while in a hot environment or when active YOU MUST get some water and electrolytes
What is a good way to re-hydrate?
If all you have is water, then get plenty of it. Lukewarm or room temperature water is best to prevent system shock. Drink one big glass, then sip on more to help your body cool down. We recommend an electrolyte supplement to enhance the body’s absorption of water and replace the ones lost during the heat. (At AHHA we sell Dr. Price’s individual serving packs. They are super convenient to have in your pocket/purse/car/bike, taste great, have no sugar or artificial sweeteners and contain a good variety of minerals.)
Some of our staff like to “jazz them up” a little bit just to keep it fun.
All of these recipes are EASY and take only a few minutes to prepare.
Lemon Lime Spritzer Mocktail
Ingredients:
Dr. Price’s Lemon Lime electrolyte packet
Lemon Lime Sparkling Water
Lemon or lime wedge(s) (optional)
Directions:
Add electrolyte packet to sparkling water and let it dissolve. Optional: add lemon or lime wedges.
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