August is finally here! The “thick’ of the CLE summer season; making this week’s record highs and climbing humidity very fitting!
Not to mention, the topic of today’s blog: hydration!
Hydration definitely rules, especially when hot out, exercising, playing sports, and feeling under the weather.
Maintaining proper hydration is essential for your overall health, and electrolytes play a crucial role in this process.
But….what exactly are electrolytes, and why are they so important?
Let’s dive into the science behind electrolytes so you understand what they do, why you need them and my best tips for staying hydrated during the hottest month!
What Are Electrolytes?
Electrolytes are minerals in your body that carry an electric charge and are found in your blood, urine, tissues, and other body fluids. The main electrolytes include sodium, potassium, chloride, calcium, magnesium, bicarbonate, and phosphate.
Electrolytes are vital for various bodily functions, including:
- Fluid Balance: Electrolytes maintain the balance of fluids inside and outside of cells, ensuring that your body stays hydrated and functions optimally.
- Nerve Function: Electrolytes transmit electrical signals facilitating communication between nerves, muscles and other cells.
- Muscle Function: Proper levels of electrolytes are essential for muscle contraction and relaxation. An imbalance can lead to muscle cramps and weakness.
- Cardiovascular Health: Electrolytes play a role in regulating heart rhythm and blood pressure.
There are 5 main electrolytes, and aside from keeping you hydrated, play vital roles in keeping your body healthy and functioning properly:
- Sodium: Regulates fluid balance, blood pressure and nerve & muscle function.
- Potassium: Supports nerve transmission, muscle contraction & heart function.
- Chloride: Works with sodium to maintain fluid balance & is involved in digestive processes.
- Calcium: Important for bone health, muscle contraction & nerve signaling.
- Magnesium: Manages energy production, muscle function & nervous system regulation.
Electrolytes are responsible for more than you think and without these minerals, your body will not and cannot properly function! Electrolyte imbalances occur due to dehydration, excessive sweating, illness, alcohol consumption, or dietary deficiencies.
How do you know if you have an imbalance? Here are the most common symptoms:
- Fatigue
- Muscle cramps or weakness
- Irregular heartbeat
- Nausea or vomiting
- Confusion or dizziness
- Headaches
Tips for Staying Hydrated
#1. Drink Water: The simplest way to stay hydrated! The general recommendation is eight 8-ounce glasses per day but needs can vary based on factors like activity level and climate.
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 until you hit half your body weight in ounces.
By slowly increasing, your body has time to adjust without excessive bathroom breaks. Be sure to drink consistently throughout the day to avoid chugging too much water close to bedtime. You do NOT want to interrupt your precious sleep!
#2. Eat Electrolyte-Rich Foods: Include foods high in electrolytes in your daily diet – examples include:
- Bananas: potassium
- Leafy Greens: magnesium and calcium
- Dairy Products: calcium
- Nuts and Seeds: magnesium
- Citrus Fruits and Tomatoes: potassium and magnesium
#3. Use Electrolyte Supplements: During intense physical activity or in 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. Monitor Urine Color: A simple way to gauge hydration status is checking the color of your urine. Pale yellow indicates proper hydration, while dark yellow or amber suggests you need more fluids. If your urine is consistently clear, you can also be overhydrated. Overall, aim to keep your urine pale to straw-colored to maintain a proper balance.
#5. Eat a Balanced Diet: A well-rounded diet includes a variety of fruits, vegetables, whole grains, and lean proteins helps to maintain electrolyte balance.
*Be Cautious with Diuretics: certain substances like caffeine, alcohol and energy drinks can have diuretic effects and lead to increased fluid loss. When drinking these liquids, drink extra water to compensate.
#6. Listen to Your Body: Pay attention to signs of dehydration such as thirst, dry mouth and reduced urine output and always increase fluid intake accordingly.
Now it’s time to hydrate!
Grab a glass or bottle of water now and enjoy 🙂
Remember, electrolytes are essential for maintaining fluid balance, muscle function, nerve signaling, and overall health. By understanding the importance of electrolytes and following practical tips for staying hydrated, you can support your body’s functions and improve your well-being.
