Hot summer days can leave you deficient or out of balance with important minerals, increasing your risk of becoming dehydrated. Try these suggestions for getting more.
A few years ago, my mom in her 90s had a bad gut flu that left her dehydrated and depleted of electrolytes. She received intravenous electrolyte replacement therapy in her emergency room and her doctor recommended her an electrolyte replacement drink.
Since she was on a sugar-free diet, I researched alternatives to over-the-counter electrolyte drinks that contained sugar, artificial sweeteners, artificial colors, and additives. He said that drinking replenishing drinks, especially cactus water, made him feel more alert and energized than water alone.
Seeing the effect of my mother’s electrolyte replenishment drink, I tried drinking it instead of the water I usually drink in the summer. I’ve found these drinks to help me navigate extreme hot days more easily without being wiped out in the desert climate I live in.
I have shared this information with clients and friends who are feeling exhausted in the heat. I agreed with what I had experienced that helped me get through it.
Electrolytes, dehydration, and electrolyte imbalance
Electrolytes are minerals that carry an electric charge. They aid in proper muscle function, maintain fluid balance, and support nerve activity. They include sodium, chloride, potassium, magnesium, and calcium. Losing too much water in a short period of time can lead to a deficiency or imbalance of these nutrients.
Electrolytes are required to conduct electrical charges in the body. These charges are involved in everything from cell signaling and brain function to nerve signaling and muscle movement. They are just the spark of life.
Dehydration (a condition that occurs when more fluid leaves the body than it enters) can affect the concentration of electrolytes in the body, leading to an electrolyte imbalance. Mild dehydration is a common medical condition due to not drinking water.
Dehydration and electrolyte imbalance can also result from sweating while working or exercising outdoors on hot summer days. From medical conditions such as diarrhea, vomiting, fever and blood loss; from diseases such as diabetes; or as a side effect of some medications such as diuretics.
Older people are at greater risk of dehydration and electrolyte imbalances, as they tend to develop medical conditions or take medications that increase this risk.
Symptoms of dehydration in adults and the elderly include fatigue, dizziness, confusion, headache, irritability, disorientation, thirst, dark urine, and sunken eyes. Weakness or dizziness can cause falls, especially in older people, and is a common cause of injury in older people.
Depending on which type of electrolyte imbalance occurs, a variety of symptoms can occur, including muscle pain, cramps, spasms, and weakness. palpitations or arrhythmias; changes in blood pressure; excessive fatigue; confusion; and nervous system disturbances.
Moderate dehydration and electrolyte imbalances are often treated with intravenous hydration in the emergency room, emergency room, or hospital. Mild dehydration and electrolyte imbalance can usually be treated by increasing fluid intake.
Sugar-free way to replace electrolytes
A 20 ounce Gatorade thirst quencher contains 34 grams of sugar. Some serious performance athletes may need to get their calories from sugar quickly, but if you’re the average American, you don’t have to. According to the Centers for Disease Control and Prevention, Americans eat and drink too much sugar, which can lead to health problems like weight gain, obesity, type 2 diabetes and heart disease.
To avoid drinking over-the-counter electrolyte replacement drinks with added sugar, artificial sweeteners, artificial colors, or additives, try these healthy ways to increase your electrolyte intake.
coconut water
Coconut water is the clear liquid in the center of the fruit extracted from young green coconuts. It contains easily digestible carbohydrates in the form of natural sugars and is rich in antioxidants, electrolytes and minerals.
Sometimes referred to as “Mother Nature’s sports drink” by marketers, unsweetened coconut water has fewer calories, sugar, sodium, and potassium than commercial sports drinks with added sugar. A targeted 2010 study found that coconut water was similar to sports drinks in terms of water retention and may be recommended for post-exercise hydration in people who can tolerate and tolerate coconut water well. I concluded.
The healthiest brands of coconut water are made from sustainably grown and harvested young coconuts, contain no additives, preservatives, or sugar, and are not made from concentrates. includes Taste Nirvana and Harvest Bay Plain varieties. For an 8-ounce serving, these brands of coconut water provide 40-48 calories and 8-9 grams of natural sugars.
Coconut water powder, available from several different companies, is another option. Follow the instructions. To avoid added sugar, read the coconut water powder label carefully and beware of sneaky forms of sugar such as maltodextrin. Not one of the brands.
cactus water or cactus nectar
The people of the Sonoran Desert have long used the prickly pear cactus, also called nopal, for medicinal and nutritional purposes. They believe it is an essential factor in health and survival. Studies have shown that the prickly pear cactus is an excellent source of nutrients such as electrolytes and antioxidants.
True Nopal Cactus Water is a convenient, ready-to-drink beverage containing water, prickly pear concentrate, and natural flavor ingredients. Refreshing yet with a hint of fruit, no added sugar or sweeteners. Contains about half the calories and sugar as leading brands of coconut water, but provides electrolytes, especially potassium and magnesium, and antioxidants. An 8-ounce serving provides 20 calories and 4 grams of natural sugars. will be
Another option: Arizona Cactus Ranch manufactures prickly pear nectar, or 100% pure prickly pear concentrate. Take 1 teaspoon daily as a source of electrolytes and antioxidants. Alternatively, make prickly pear electrolyte water by adding 2-4 teaspoons of prickly pear nectar to a 16 oz. water bottle and shake or stir before drinking.
Note: Coconut water and cactus water are both low in sodium. or eat a salty snack like salted nuts, fermented raw sauerkraut, or pickles. To drink these high-potassium electrolyte drinks.
homemade electrolyte drink
Here are two ideas for sugar-free, electrolyte-containing combinations to try:
Recipe 1: Juice 6 celery (natural sources of sodium, potassium, magnesium, chloride, and phosphorus), 1 apple, and 1 lemon.
Recipe 2: Blend 1 banana, 1 cup almond milk and 1 cup kale. Bananas and almonds are rich in magnesium and potassium. Kale is a superfood and a great source of calcium and magnesium.
ThePaleoDiet.com offers some other electrolyte drink ideas. For this, lemon lime is made by blending 1/2 cup freshly squeezed lemon juice, 1/2 cup freshly squeezed lime juice, 3-4 cups seeded Medjool dates, and 5 cups until smooth. Includes electrolyte drink. Add water with a high-speed blender until smooth. Dates add potassium, calcium, magnesium and a natural sweetness.
powdered electrolyte supplement
Powdered electrolyte dietary supplements can also be mixed with water and drunk as needed. and naturally sweetened. Ultima Replenisher products containing only dietary supplements and stevia have zero calories. Vega Sport Hydrator contains coconut water powder in addition to nutrients and stevia for 5 calories per serving.
Eat mineral-rich foods and drink water
Marketers have done an effective job of making you think you need a drink to replenish your electrolytes.However, you can also get important minerals from many foods. Eating nutrient-rich foods and accompanying them with water can help replenish electrolytes without the need for special drinks. When making a snack or meal, include:
- Supply sodium and chloride with real salt, Himalayan pink salt, or Celtic sea salt.
- You can get potassium from fresh fruits and vegetables.
- Protein-rich foods such as meat, poultry, fish, nuts, and beans are for phosphorus.
- Dark green leafy vegetables and nuts that provide magnesium.When
- Dairy products, nuts and vegetables for calcium.
Melissa Diane Smith is a holistic nutrition counselor and journalist who has written about health for over 25 years. She is the author of several nutrition books. “Syndrome X”, “Against Grains”, “Year Round Gluten Free”, “Against GMOs”.
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