Healthy Electrolyte Beverage & Tips to Beat the Heat
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› Unlabelled › Healthy Electrolyte Beverage & Tips to Beat the Heat

The heat is on! With temperatures on the rise, it’s important to stay hydrated, replenish electrolytes and be mindful. Infants, children, the elderly and animals are especially vulnerable to the heat, lack of water and dehydration.

Whether you exercise intensely, your child participates in an outdoor sport, you’re playing 18 holes of golf or perhaps you deliver packages or you’re a construction worker with a physically demanding job, you’re at risk of dehydration and loss of electrolytes. Any time you sweat, spend time in the sun and intense heat, the risk of dehydration and electrolyte loss increases. According to a study published in the Journal of Applied Physiology, dehydrated exercisers produce more stress hormones and a decline in testosterone.

Adults can lose up to 2-1/2 quarts of fluid per hour through perspiration that includes a loss of water and essential minerals sodium, potassium, chloride, calcium and magnesium – the main electrolytes that are used in the maintenance and repair of all tissue, utilization of amino acids, and as the basis of every physical and neurological function in your body.

Signs you’re dehydrated and deficient in electrolytes include fatigue, muscle cramps and spasms (charley horses), muscle twitching, irregular heart beat, dizziness, circulation problems, tooth deterioration, bone problems, and thinning hair. Headaches, high blood pressure, poor concentration, fatigue, muscle cramps, dry skin, dark urine with a strong odor, and back pain are all initial symptoms that can be attributed to dehydration.

Those that experience leg cramps are often dehydrated and tend to have electrolyte imbalances or mineral deficiencies, specifically magnesium. Magnesium, also known as the anti-stress and relaxation mineral is responsible for over 300 enzyme reactions in the body.

Although there are numerous commercial electrolyte sport drinks available, the majority of them contain excessive amounts of sugar, artificial sweeteners, HFCS, caffeine, preservatives and artificial colorings that are harmful and toxic. A healthier option is to make your own electrolyte beverage.

Healthy Electrolyte Beverage

  • 48 oz. spring water or filtered water
  • 8 oz. coconut water
  • 4 oz. either Triple Berry Juice, 100% Cranberry or Tart Black Cherry Juice
  • 1-2 tsp. unprocessed sea salt or Himalayan salt
  • 1-2 scoops Amino Complex
  • Ice

The unprocessed sea salt provides minerals, creates an alkaline environment, and is very nourishing for the adrenals. Himalayan sea salt contains over 84 trace minerals. The amount of salt used will be different for each person. How do you determine the amount of salt to use? Your beverage should not taste salty. If you urinate a lot, you may not be absorbing the water you drink or it’s possible you’re deficient in minerals. Adding a pinch of unprocessed sea salt will aid in absorption and mineral replacement. A person with low aldosterone can urinate up to 15-20 times a day. Aldosterone is a hormone produced by the adrenal glands that regulates the amount of fluid and electrolytes in your body.

Tart cherry juice is high in potassium, reduces inflammation, decreases oxidative stress and is beneficial for recovery following strenuous exercise. A study published in the Journal of the International Society of Sports Nutrition found that drinking tart cherry juice for seven days before and during a strenuous running event minimizes post-run muscle pain.

Coconut water and coconut juice are two of the highest sources of electrolytes known to man. Coconut water and juice help prevent dehydration, balance body pH, improve digestion and boost metabolism. Eight ounces of coconut water has more potassium than a banana. I love using coconut water in my post training shake.

Eat More Hydrating Foods. Cucumbers, watercress, leafy greens, celery, broccoli, watermelon, pineapple, berries, grapefruit, tomatoes and pears. Start your day with this Hydrating & Energizing Green Smoothie. 

Replenish your Electrolytes: Food Sources

  • Magnesium – spinach, mustard greens, arugula and other leafy green vegetables, halibut, nuts & seeds, quinoa, artichoke, cacao
  • Potassium – watermelon, avocado, Swiss chard, cucumber, broccoli, pomegranate seeds, wild salmon, halibut, bananas
  • Chloride – celery, seaweed, tomatoes, olives, leafy greens
  • Calcium – Dark leafy greens, raw milk, sardines with the bones, blackstrap molasses, bok choy, hazelnuts
  • Sodium – eggs, raw milk, sea vegetables

Sun Sun Sun 10 Tips to Beat the Heat Sun Sun Sun

Prolonged exposure to heat creates stress on the body. Heat is the number one weather related killer.

  1. Stay hydrated. Drink cool versus ice-cold water. Avoid soda, energy drinks, caffeinated and alcoholic beverages. Include more hydrating foods in your diet.
  2. Replenish electrolytes with the food sources and electrolyte beverage recipe mentioned above. 
  3. Check on elderly friends, pets and neighbors. Give water to the homeless.
  4. Avoid storing water in plastic containers or bottles in your car or garage. Plastic contain Bisphenol-A (BPA), a toxic estrogen-mimicking, hormone-disrupting chemical that causes fatigue, cancer, neurological disorders, cardiovascular disease, infertility, diabetes and obesity. The heat speeds up the process of BPA leaching into the water. Heat plus length of storage time makes it worse.
  5. If you work outdoors, wear a hat or visor and light colored clothing to reflect the sun.
  6. Summer weather and intense sun can wreak havoc on your skin. Choose a chemical-free sunscreen. Check out the Environmental Working Group (EWG) Sunscreen Guide and these 12 Tips for Healthy, Vibrant, Younger-looking Skin
  7. Restrict outdoor activities. Refrain from exercising outdoors in the middle of the day or walking your dog. If you must exercise outdoors, do so in the early morning hours or after sunset. Take plenty of water with you. You can still go out, get physical activity and exercise, but you have to be smart about how and when you do it.
  8. If you cannot walk barefoot on the hot pavement, do not expect your pet to. Press the back of your hand firmly against the asphalt or cement for seven seconds to verify it will be comfortable for your pet. Keep pets indoors. Never leave a pet outdoor in high temperature heat for any amount of time. Never leave a pet outdoors without water or shade.
  9. Never, under any circumstances leave a child or pet in your vehicle, even if it’s for only 20 seconds. When it’s 80 degrees outside, a car can heat to 110 degrees in 5 minutes and up to 150 degrees in 30 minutes that could cause death to a child or dog.
  10. Seek immediate medical assistance for heat exhaustion: symptoms include heavy sweating; pale, cool or flushed skin; weak pulse with dizziness, fainting, nausea or vomiting. Heat/sun stroke: symptoms include high body temperature; hot, dry, red skin (usually with no sweating); weak pulse; rapid, shallow breathing.

Sun Heat affects everyone, including animals. Be smart – Play it safe, stay cool, avoid exertion, drink more water and watch your kids and pets.Sun

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