Hydration

Hydration

Minerals are Key

Words by Krista Feagans

With the weather heating up, staying hydrated is more than a matter of comfort—it’s a crucial element of well being. Dehydration can sneak up on you! However, it's not just water you're losing when you sweat; electrolytes are lost too, and a lack of these important minerals can actually exacerbate dehydration. Hydration is about replenishing electrolytes, not just guzzling water. Electrolytes are minerals that carry an electric charge and are crucial for various bodily functions. While all minerals are essential, electrolytes have a specific role in maintaining fluid balance, nerve function, muscle contractions, and pH balance in the body.

Key Players

Sodium

• Helps regulate fluid balance and nerve function

• Facilitates nutrient absorption and muscle contractions in GI tract

• Produces stomach acid to break down food

Potassium

• Regulates muscle function and blood pressure

• Keeps energy up and prevents afternoon “crashes”

Magnesium

• Responsible for over 300 of the body’s enzymatic reactions: energy metabolism, muscle function and blood sugar level regulation

• Regulates nervous system and helps balance hormones

• Can help relieve muscle cramping

So how can you ensure you're getting enough of these important electrolytes to stay hydrated and healthy during the summer heat?

Replenish sodium levels

Adding a pinch of mineralized salt to your meals or snacking on lightly salted nuts can help replenish sodium levels. If you have hypertension or are on blood sugar medication, always consult with your doctor before adding more salt into your diet.

Eat potassium-rich foods

Bananas are a classic source of potassium, but other fruits like oranges, avocados, and melons are also excellent choices. Leafy greens, potatoes, and yogurt are additional potassium-rich options.

Outsource your magnesium

Dark leafy greens like spinach and kale, nuts and seeds, whole grains, and legumes are all good sources of magnesium.

In addition to food sources, electrolyte-rich beverages like coconut water and sports drinks can be useful for replenishing lost electrolytes during prolonged physical activity or extreme heat. Be mindful of added sugars and opt for low-sugar or homemade versions when possible.