Stay Hydrated: Electrolytes to the Rescue!
First, a little history on how Gatorade, one of the most popular sports drinks around, came to be. It all started back in 1965 with the University of Florida's football team, the Gators. The team was struggling with the intense heat and humidity, causing many players to suffer from dehydration and poor performance.
Seeing his players struggle, the team's coach, Ray Graves, reached out to the university’s medical team for help. Enter Dr. Robert Cade and his group of researchers. They discovered that the players were losing essential fluids and electrolytes during practice and games, which water alone couldn't replace.
Dr. Cade and his team got to work and came up with a drink that mixed water, electrolytes like sodium and potassium, and carbohydrates. This mixture was designed to help the players stay hydrated and replenish what they lost through sweat. And just like that, the first batch of Gatorade was born!
Named after the university's mascot, the Gators, this new drink was put to the test. The results were pretty amazing. Players who drank Gatorade stayed better hydrated, performed better on the field, and had fewer heat-related issues. Word about this "magic" drink quickly spread, and soon other college teams, and eventually professional sports teams, were jumping on the Gatorade bandwagon.
What Are Electrolytes?
Electrolytes are minerals in your body that carry an electric charge. They help regulate fluid balance, transmit nerve signals, and support muscle function. The key electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate.
Low potassium can lead to irregular heartbeat, and in severe cases, cardiac arrest.
Calcium helps with blood clotting and bone density.
Magnesium is key to making enzymes function
Chloride and sodium and helps transport water in and out of cells
Phosphate is essential for the production of energy, muscle and nerve function, and bone growth
Low sodium, which can be caused from dehydration, can lead to loss of energy, muscle cramps, and even comas
Those colorful and sugary sports drinks, are certainly not the greatest thing for you, might be better than water alone after a long workout. But, please know that sports drinks don’t have all the electrolytes your body needs. If you’re looking for something that does, coconut water not only has all the electrolytes you need but in higher amounts as well.
Why Are Electrolytes Important for Summer Hydration?
During the hot summer months, staying hydrated is crucial because you lose more fluids through sweating. This loss includes not just water but also electrolytes. These minerals help maintain the balance of fluids inside and outside your cells, which is vital for proper hydration. Without the right balance of electrolytes, your body can experience muscle cramps, fatigue, and more severe conditions like dehydration.
Importance of Hydration in Summer
Hydration is essential for:
Regulating Body Temperature: Water helps to cool your body through sweating and respiration.
Maintaining Energy Levels: Dehydration can lead to fatigue and reduced physical performance.
Supporting Digestion: Adequate hydration helps maintain healthy digestion and prevents constipation.
Protecting Skin: Proper hydration keeps your skin healthy and less prone to sunburn and heat rashes.
Signs of Early Dehydration
Recognizing early signs of dehydration can help you take action before it becomes severe. These signs include:
Thirst and Dry Mouth: The first indicators that your body needs more water.
Dark Yellow Urine: A sign that your body is conserving water.
Fatigue and Weakness: Dehydration can lead to a lack of energy.
Dizziness and Lightheadedness: A drop in blood pressure due to low fluid levels.
Dry Skin and Lack of Sweat: Indicating that your body is conserving water.
How to Replenish Electrolytes
To stay hydrated and replenish electrolytes, consume foods and drinks rich in these essential minerals. Foods like bananas, oranges, spinach, and sweet potatoes are high in potassium. Dark leafy greens provide calcium, while nuts and seeds are good sources of magnesium. For sodium and chloride, table salt and processed foods (be careful!) are common sources. However, remember that just like a deficit of sodium in our body can cause problems, so can too much.
R E C I P E S
🍋 🍋🟩 🥥 Homemade Electrolyte Drinks
Here are two easy recipes for homemade electrolyte drinks to keep you hydrated during the summer:
Lemon-Lime Electrolyte Drink with Mint
Ingredients:
2 cups of water
1/4 teaspoon of sea salt
2 tablespoons of fresh lemon juice*
2 tablespoons of fresh lime juice*
1-2 tablespoons of maple syrup or honey (to taste)
5-6 fresh mint leaves
Directions:
Mix the water, sea salt, lemon juice, lime juice, and sweetener in a pitcher or large jar.
Stir well until the sea salt and sweetener are completely dissolved.
Add the mint leaves, gently crushing them with a spoon to release their flavor.
Chill in the refrigerator for at least 30 minutes to allow the flavors to infuse.
Serve over ice, with the mint leaves for garnish.
* Keep it interesting! I mix up my fruit all the time, I also love this with pineapple, cucumber and ginger!
Coconut Water Electrolyte Drink with Basil
Ingredients:
2 cups of coconut water (unsweetened)
1/4 cup of fresh orange juice*
1 tablespoon of fresh lemon juice*
A pinch of sea salt
1-2 teaspoons of maple syrup or honey (optional, to taste)
3-4 fresh basil leaves
Directions:
Combine the coconut water, orange juice, lemon juice, sea salt, and sweetener in a large glass or bottle.
Mix well until the salt and sweetener are fully dissolved.
Add the basil leaves, gently crushing them with a spoon to release their flavor.
Chill in the refrigerator for at least 30 minutes to allow the flavors to infuse.
Serve cold, or over ice, with the basil leaves for garnish.
** Keep it interesting! I mix up my fruit all the time, I also love this with pineapple, cucumber and ginger!
Conclusion
Staying hydrated in the summer is essential for maintaining your health and well-being. By understanding the role of electrolytes and incorporating foods and drinks that replenish them, you can help keep your body in balance and enjoy the summer to its fullest. Remember to watch for early signs of dehydration and take action to stay properly hydrated.
References:
American Academy of Pediatrics. (2014). "Maintaining Hydration in Children".
The New England Journal of Medicine. (2021). "Electrolyte Imbalances: Causes and Treatments".
🥦 Do you know about our STREAMING PLUS membership?
Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.
As a member you get:
Complete library of all past virtual classes - stream them whenever you’d like!
Free access to upcoming virtual classes
Library of easy and quick recipes: 100 and growing
Access to private Facebook group
Monthly accountability check-in and support group Zoom call with Caryn
Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
A community of support
To learn more, please visit us here.
