Summertime Hydration Hacks

Hydration is Essential

As we near the peak of summer heat, now is a great time to evaluate our hydration habits! Roughly 60% of the human body is water, so it is essential that we stay well hydrated to feel our best and perform optimally! 

Water is essential for our natural detoxification processes, which help remove waste through bowel movements, urination, respiration, and perspiration, so ensuring we meet our daily hydration goals is necessary for optimal waste removal. Research also shows that being dehydrated, even by 2%, impairs our ability to complete tasks that require attention, psychomotor skills, and memory. 

Electrolytes

Electrolytes (sodium, potassium, calcium, magnesium, chloride, phosphate, bicarbonate) are essential for supporting and maintaining electrical signaling within cells and for helping to sustain action potentials in our nerves and muscles. They also help maintain fluid balance within our cells, helping prevent dehydration and swelling.

• Sodium – Helps absorb nutrients and maintain fluid balance within the body
• Potassium – Works alongside sodium to regulate electrical impulses that maintain heart rate. Helps relax blood vessel walls and tells the kidneys to excrete sodium, both of which work to help regulate blood pressure 
• Magnesium – Acts as a cofactor for over 300 biochemical reactions within the body. Helps support nerves from over-activating and helps ensure muscles contract smoothly to prevent cramping. Helps regulate over-excitation of the nervous system. 
• Calcium – Carries electrical impulses that help transmit nerve signals, regulate heartbeat, and help muscles during intense activity and exercise 

Who Needs Electrolytes?

Everyone needs electrolytes, but the average person should be able to get enough through their diet. Potassium can be found in bananas, avocados, apricots, prunes, and sweet potatoes. Magnesium can be found in nuts and seeds, beans, leafy green vegetables, avocados, and bananas. Calcium is often found in dark leafy greens, fish (such as salmon and sardines), and dairy products. 

For some, dietary electrolytes alone may not be enough, and they may need additional support. Anyone who spends significant time outdoors in hot or humid temperatures (outdoor workers, construction workers, gardeners, etc) will want to consider incorporating additional electrolytes into their daily routine, especially if they are losing fluids and minerals through excessive sweating. Endurance athletes who expend significant energy and sweat excessively will want to consider additional electrolyte supplementation as well. Someone recovering from surgery or illness who has lost fluids or feels depleted may also benefit from short-term electrolyte supplementation. Certain health conditions, like POTS, require increased hydration and electrolyte intake to help maintain blood volume and reduce dizziness, fatigue, and syncope. Lastly, if you don’t fall into any of these categories but are planning to spend a day at the pool or the beach, you may also want to incorporate extra electrolytes to help ensure you stay hydrated!

Homemade Electrolyte Drinks

There are many different electrolyte blends on the market that work well for different needs or conditions, but you can also make your own drinks at home with common ingredients! 

Orange Juice Blend:

• 3 cups unsweetened coconut water
• 1 cup fresh orange juice 
• 3-4 tablespoons of fresh lime or lemon juice
• Pinch of Salt
• Mix all ingredients together in a pitcher, and enjoy!

Mixed Berry Blend:

• 2 cups of unsweetened coconut water
• 2-3 tablespoons of organic maple syrup or honey
• ⅛ – ¼ tsp sea salt or Himalayan salt
• ½-1 cup of organic mixed berries (fresh or frozen)
• Mix all ingredients together in a pitcher, and enjoy!

Looking for more info on Hydration? Check out our other blog HERE to find out how much water is enough for you!

References

1. Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012;31(2):71-78. doi:10.1080/07315724.2012.10720011 
2. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/