Beat the Heat with Electrolytes!

Tomorrow = August 1st…but let’s be real—July already feels like the hottest month ever! The past few weeks? Absolute steam mode! It’s like Mother Nature accidentally hit the “human sauna” setting and just walked away. If you’ve *tried* to enjoy the outdoors, chances are you’ve gone from couch potato to crispy houseplant faster than you can say “pass the SPF.” I’m talkin’ sweat-on-sweat, zero breeze, and that unmistakable “why am I drenched and I’ve only been outside for 14 seconds?” vibe. Thirsty just reading this? Same! Between rising humidity, daily heat advisories, scorching sun, and a heatwave that just won’t quit—your body might be running on sluggish mode and feeling extra drained these days. And, that energy slump isn’t just the heat—it’s your body waving an SOS flag: “HALP! Electrolytes needed!” Electrolytes—your behind-the-scenes MVPs like sodium, potassium, magnesium, and calcium—are like the pit crew that keeps your muscles buzzing, your nerves texting each other, and your hydration on point. Whether you’re conquering Metroparks trails, lounging by the pool, or nursing a cold one at your favorite patio, your body is begging for electrolyte support! In this blog, you’re learning:

• What electrolytes do—and why they matter
• Why skipping them makes the heat feel 10x’s worse
• My go-to tips for staying chill, hydrated & energized—all August long!

____________________________________________________________________________________________________________________________________

MEET ELECTROLYTES: YOUR BODY’S TINY POWER PLAYERS! 

Electrolytes are minerals in your body that have an electric charge. They’re found in your blood, urine, tissues, and other fluids inside you.

Why do they matter? Because they help your body do some really important jobs, like:

• Keeping you hydrated: Electrolytes balance the fluids inside and outside your cells so you don’t get dehydrated.

• Sending signals: They help your nerves send messages to your muscles and other parts of your body.

• Moving muscles: Electrolytes are needed for your muscles to contract and relax properly. If they’re out of whack, you might get cramps or feel weak.

• Keeping your heart healthy: They help control your heart’s rhythm and keep your blood pressure steady.

Think of electrolytes as your body’s all-star team. Each one has a special role, and together they keep everything running smoothly. Meet the starting lineup:

• Sodium – Manages fluid balance, blood pressure, and supports muscle and nerve function.

• Potassium – Helps your nerves and muscles (especially your heart) work smoothly.

• Chloride – Teams up with sodium to maintain fluid balance and aids in digestion.

• Calcium – Supports strong bones, muscle movement, and nerve signaling.

• Magnesium – Powers energy production, muscle control, and nervous system regulation.

In short, electrolytes keep your body balanced, energized, and moving smoothly—especially when the heat is on and you’re sweating more than usual.  Without these minerals, your body will not and cannot properly function!

___________________________________________________________________________________________________________________________________

Why Skipping Electrolytes Makes the Heat Feel 10x Worse

Hot, sweaty weather = electrolyte loss. And when you lose electrolytes without replacing them, your body’s “cooling system” starts to break down.  Here’s what happens when you skip electrolytes:

• You dehydrate faster because your body can’t hold onto water properly.

• You feel sluggish or dizzy because your nerves and muscles can’t function as they should.

• You might experience muscle cramps, headaches, or an irregular heartbeat.

• Your body struggles to regulate temperature, making the heat feel even hotter and more unbearable!

Think of it like this: trying to function without electrolytes is like driving a car with no oil or coolant — you’ll overheat, break down, or both-yikes!

Here are 5 telltale signs you have an electrolyte imbalance:

• Fatigue or low energy

• Muscle cramps or weakness

• Headaches or dizziness

• Irregular heartbeat

• Nausea or brain fog

________________________________________________________________________________________________________________________________ 6 TIPS TO STAY HYDRATED Below are my top tips to help you beat the heat this August: #1. Drink Water – the simplest way to stay hydrated!  The Results Fitness “rule of thumb” is drinking half of your body weight in ounces per day. If this is more than you’re currently drinking, make 64 ounces your bare minimum, and then continue increasing 4-8 ounces so your body has time to adjust without excessive bathroom breaks. #2. Eat Electrolyte-Rich Foods – examples include:

• Bananas (potassium)

• Leafy greens (magnesium + calcium)

• Dairy products (calcium)

• Nuts and seeds (magnesium)

• Citrus fruits and tomatoes (potassium + magnesium)

#3. Use Electrolyte Supplements – especially during intense physical activity and hot weather! Consider electrolyte supplements or drinks that provide a balanced mix of sodium, potassium and other electrolytes without excessive sugar. You may even find drinking electrolytes during a workout makes you feel stronger and improves endurance improves! In no particular order, here is a list of the top-rated brands:

• LMNT
• Ultima
• Nuun
• Liquid IV
• Nooma
• Cure
• Gu Drink Tabs

#4. Check Your Urine Color – here’s how to gauge your hydration status:

• Pale yellow / Straw Colored = You’re hydrated!

• Dark yellow or amber = You NEED more fluids –  drink up!

• Crystal clear = You may be overhydrated.

#5. Eat a Balanced Diet – with every meal, incldue a variety of fruits, vegetables, whole grains, and lean proteins to maintain electrolyte balance! *Proceed with caution when it comes to diuretics— liquids like caffeine, alcohol and energy drinks —  as they can increase fluid loss. fluid loss. Drink extra water to compensate. #6. Listen to Your Body – pay attention to signs of dehydration: thirst, dry mouth and reduced urine output.

Feeling thirsty, tired, lightheaded, or foggy? Don’t ignore it. Those are signs your hydration (and electrolytes) may be off.

________________________________________________________________________________________________________________________________

Now… Go Hydrate!

Electrolytes aren’t just for athletes — they’re essential for anyone living in this wicked CLE summer heat! By understanding what they do and how to replenish them, you’ll feel better, move better, and beat the heat like a pro!

So grab your water bottle and give your body the hydration support it needs to stay balanced, cooled and energized all summer long!