The summer has heated up and we all need ways to cool down. Whether it’s hot outside or not, the summer months tend to cause more dehydration. Now is the time to monitor your water intake and make sure that you’re getting enough. How much water you need will differ form person to person, and also depends on activity level, how long you’re in the heat, and what else you’re consuming. How do you know if you are getting enough water? Check your urine, if it is pale yellow, you’re doing well. If it is dark yellow, you need to drink up!

But, what if you’re drinking enough water, but you still feel thirsty? You may need to add electrolytes to help balance the minerals in your body. These include sodium, potassium, calcium, magnesium, bicarbonate, phosphate and chloride.

Why Are Electrolytes Important?

They conduct electrical charges in your body. Every message sent through your nervous system (including to your brain) involves nerve impulses between cells.

They also help you:

● produce cellular energy

● regulate fluid balance (blood flow)

● regulate blood pressure

● strengthen bones

● contribute to DNA synthesis

● regulate blood sugar levels

● help muscles contract (including your heart)

● increases the absorption of certain nutrients through the gut.

Phew, they are super important!

Store-bought, electrolytes drinks are great if you’re in a pinch, but we prefer more natural ones like those found at the health food store or from a professional supplement brand like the one we carry in-office. The most basic way to create an electrolyte blend is to combine 1 L of water, 1Tbsp of sugar and 1tsp of salt. Check out the easy recipes below to make your own electrolytes at home. If you’ve been pushing hard all year, summer is a great time to check-in with us and tune-up your body. Be sure to enjoy the sunny weather and relax.

Electrolyte Recipes

Plain and Simple

● 1 cup filtered water

● 1 cup coconut water

● 1/2 teaspoon Himalayan rock salt

Veggie Power

● 1 cup vegetable juice

● 1 cup filtered water

● 1/2 teaspoon Himalayan rock salt

● pinch stevia

Lemonade Twist

● 2 cups water

● 1/2 orange, juiced

● 2 tablespoon fresh lemon juice

● 2 tablespoon fresh lime juice

● 1/2 teaspoon Himalayan rock salt

Have a safe summer and stay healthy,

Dr. Rebecca Sagan, ND and Dr. Hajnalka Pinter, ND