Hydrotherapy is a therapeutic practice that the naturopathic doctors here at Richmond Natural Medicine often recommend to clients for a variety of benefits. 

Hydrotherapy – as the name implies – is the external or internal use of water for various health conditions, and has been used in cultures all over the world for thousands of years. Some examples of hydrotherapy include cold water immersion (also known as a cold plunge), facial steams, sitz or salt baths, colonics, aquatic exercise, applying ice or heat packs to localized parts of the body, saunas, and cryotherapy. Different temperatures and time allotments will have varying impacts on the body, and depending on your health or specific condition, one form may be preferred over another. 

Benefits of Hydrotherapy

Hydrotherapy can be used as a stand-alone therapy, or in conjunction with other treatments as recommended by your healthcare team. Even some European countries today use cryotherapy for mental health illnesses paired with their counseling and psychiatric care. One primary difference in hydrotherapy includes hot vs. cold. Temperature plays a role in how the body will respond to the treatment. Some of the benefits of each include:

Cold Water Therapy

• Lowers body temperature
• Enhances the immune system
• Reduces inflammation and pain
• Improves cardiovascular health
• May increase stamina and endurance over time

Hot Water Therapy

• Improves detoxification and elimination of toxins (sweating)
• Relieves localized pain
• Relaxes muscles and increases blood flow

Read More: Evidence-Based Effects of Hydrotherapy on Various Systems of the Body

What Conditions Can Be Supported With Hydrotherapy?

For centuries, hydrotherapy has been used successfully for the health and well-being of people young and old. With more and more research being done on specific health conditions and hydrotherapy, we can more effectively utilize the benefits of hydrotherapy (in conjunction with other necessary therapies) for certain health conditions including (but not limited to):

• Arthritis & Osteoarthritis
• Neuropathy
• Severe PMS and menstrual pain
• Multiple Sclerosis (MS)
• Ankylosing Spondylitis (AS)
• Parkinson’s Disease
• Sports injuries such as sprains, joint and muscle injuries & spinal injuries
• Hypertension
• Fibromyalgia
• Depression and anxiety

If you are curious about the personalized benefits of hydrotherapy for your own health and longevity, ask your naturopathic doctor, or consider scheduling an appointment to discuss the options from cold packs to the usefulness of an infrared sauna (available to current RNM clients).

In late summer and early fall, we begin to notice a beautiful, golden-yellow flowering plant known as Ragweed. Ragweed blooms and releases pollen from late August through early November depending on the region, and can cause symptoms of sneezing, congestion, headaches, body aches, itchy and watery eyes, skin rash, runny or stuffy nose – the classic allergy symptoms we thought we had escaped with the passing of spring. These symptoms are often diagnosed as rhinitis (“hay fever”). Not everyone is affected by ragweed, however those with mild to severe seasonal allergies or asthma tend to present with acute or more dramatic allergy symptoms when ragweed is in bloom. 

Allergies are the response of a reactive and unbalanced immune system which, sensing an “invader,” goes into overdrive trying to destroy it. The reason we end up with allergy symptoms, like running nose and itchy watery eyes is usually due to high levels of histamine in the body. Histamine is released from immune cells that try to protect the body from foreign invaders.

To improve our response to allergies, we must first “stabilize” these immune cells so they are not so quick to release histamine. In addition, we can work to balance the immune system as a whole, so the body is less reactive and more able to tolerate exposure to allergens without having a negative response. 

Conventionally, allergy reactions to ragweed are treated with antihistamines, anti-inflammatory nasal sprays, or allergy shots for severe cases. From a naturopathic perspective, support with immediate symptoms is sometimes necessary, while also planning ahead and practicing prevention are top of mind. Preparing our immune system for seasonal allergies – including ragweed – can make a big difference in the allergic reaction and often will lessen the symptoms.  

The Naturopathic Approach to Supporting Ragweed

Practice Prevention with herbal support: Consuming herbal antihistamines and anti-inflammatories throughout each season may be helpful in lessening the acute symptoms of ragweed. Herbs are a wonderful addition to any allergy regime, as they often have a multitude of positive effects, such as toning and balancing the immune system, reducing inflammation, and improving resistance to allergens. Some common herbs used for allergies include nettles, eyebright, khella, thyme, butterbur, feverfew, ginkgo, curcumin, and yarrow.

Diet: You may need to avoid certain foods that are botanically related to ragweed, including artichoke, cucumber, chamomile, bananas, echinacea, zucchini, and mango. These foods may potentiate the allergy symptoms if they are already present. It is possible that other high histamine foods may need to be avoided for a time period to reduce the inflammation as a whole.

Adding in flavonoid-rich foods – Bioflavonoids, such as quercetin, are the compounds that give fruits and vegetables their rich colors. They act as antioxidants and anti-inflammatory compounds in the body, helping to both mitigate damage from chronic inflammation and also preventing further inflammation. Quercetin also works as a stabilizer of cells that release histamine (i.e. it can reduce histamine released in the body), so it is particularly helpful with seasonal allergies. Quercetin-rich foods include onions, apples, citrus fruit, green tea, parsley, sage, grapes, dark berries (blueberry, blackberry) and dark cherries. t Supplements of  quercetin are also available– where usually, 1500mg/day for adults is adequate.

Additionally, consuming bromelain-rich foods such as pineapple may be helpful for allergy relief as well. Nutritional and food assessments can include specific food intolerances and/or allergies may need to be discussed. 

Homeopathic Ambrosia – This may be recommended by your naturopathic doctor to support the acute symptoms of ragweed allergy including runny nose, itchy throat, watery eyes, and sneezing. 

Lifestyle Adjustments: Depending on the severity of your reaction, wearing a mask outdoors, installing an indoor air purifier, keeping windows closed if you live in a high pollen area, and changing your clothes from outdoor to indoor clothing may be suggested. Even hydrotherapy to assist with clearing histamines from the tissues of the body may be useful.

Your naturopathic doctor will also take into consideration your overall health, immune function, stress response, sleep quality, and any other underlying conditions that may potentiate the allergy response during ragweed season. This multi-faceted approach not only takes into account the immediate, seasonal symptoms of ragweed but aims to prevent future flare-ups and optimize your body’s immune response towards future aggregates. 

If you anticipate any problems with upcoming seasonal allergies such as ragweed this year, call our office to schedule an appointment with one of our naturopathic doctors. (804) 977-2634.

Summer is a wonderful time for outdoor play – in the woods, at the beach, down by the river – and along the way we may notice a few common summer skin problems that need tending to. Mosquitoes, ticks, poison ivy, and the inevitable bumps, scrapes and minor injuries are all part of the outdoor experience. We like to keep a few natural remedies on hand every summer to tend to these summer skin problems, and these tried and true remedies are staples in our seasonal first-aid kits. 

Bug Bites – If you develop a red, inflamed or itchy welts from a minor insect bite including from   gnats, mosquitoes, horseflies,, try these quick options:

• Bentonite clay– Traveling with powdered bentonite clay is a good option as it can be made into a paste with just a little bit of water and then placed on the area of concern

• Plantain– If you are in nature and you don’t have anything with you- nature may have something at its disposal. You can pick a few leaves, crush them up in your hands (or even chew them up a bit if they’re not near a roadside), and place the fresh poultice on the affected area for several minutes. Plantain is anti-bacterial and anti-inflammatory and can provide quick, soothing relief for fresh bites. This works well for minor cuts and scrapes too! 
• Ssssting Stop– A homeopathic topical remedy that provides quick relief from itchy bites and stings. 
• Black tea topical compress- You can heat up water and insert the black tea bag. Once you have submerged the tea bag you can then apply it to the site of injury. 

Poison Ivy– If you’re allergic to this pervasive summer vine, then you may develop an itchy, localized rash from getting the oils of the leaves on your skin. For most people this is not serious and will resolve within a few days, however, it can be very uncomfortable and hard not to scratch. 

• Homeopathic Rhus tox– A homeopathic remedy that can be taken for symptom relief 
• Jewelweed– A traditional remedy for poison ivy, and you will often find this growing nearby streams, shady creeks, or even right next to poison ivy. For immediate use, crush the leaves and place them on affected areas. One additional option is that you could make a tincture instead. Pack jewelweed leaves in a jar and cover them with witch hazel to make a jewelweed tincture for topical use. Let it infuse together for 1-2 days in the sun. Strain out the leaves, store them in the refrigerator, and apply to affected areas as needed.
• Chamomile or calendula compress– Make a strong chamomile tea and then let cool completely in the refrigerator or add ice cubes to chill. Soak a washcloth in the tea and apply it to the affected area for a soothing, anti-inflammatory effect. 

Read More: Summer Skincare Tips

Sunburn

• Aloe vera gel is a tried and true remedy for sunburns. You can scrape the inner gel from the leaves of an aloe plant and place it directly on the sunburn. If you purchase this gel off the shelf, look for products that are completely alcohol-free (as this will irritate already sensitive skin). 
• Mint– If you have mint tea on hand, make a strong tea and let it cool completely. Add some ice cubes, and soak a washcloth in the chilled mint tea. Apply to the affected areas as long as it feels soothing. Mint is naturally cooling and feels especially good when the skin is hot or burned.
• Soothing Oils– This blend from Osea is a superb after-sun skin soothing oil that lessens the severity of sunburn and prevents excessive peeling. Additionally, essential oil lavender is another option that can be useful. Apply liberally to sun-kissed skin several times throughout the day and let it slowly absorb into the skin. Additional carrier oils to try include jojoba oil and rosehip seed oil. 

Remember to practice prevention before enjoying outdoor activities. This includes wearing sun and bug-protective clothing when possible, applying sunscreen and natural bug sprays, and checking yourself for ticks shortly after outdoor excursions. If you are an individual that has severe reactions to poison ivy, bites or stings getting appropriate early intervention is important to prevent severe allergic reactions. Overall the sooner you can address any skin problems, the easier the recovery may be!

Summer months can bring an abundance of outdoor time with longer days and sunny weather. Time on the beach, in boats, on backpacking trips, and pool parties brings endless fun summer memories, and if you’re like most people, you’ve probably experienced at least one afternoon in your life with a little too much sun time leading to parched, sunburnt skin. Although sunburns may seem like a casual and harmless skin irritation, repeated sunburns throughout your life can lead to skin cancers (1), premature skin aging, and permanent skin damage. Taking steps every single day to prevent sunburns is critical to long-term skin health, and a good habit to start at any age. 

When your skin is exposed to too much ultraviolet light, the outlet layer of skin (the epidermis) becomes damaged, causing visibly red, burnt, dry, and inflamed skin. The skin will feel warm to the touch, and if the burn is a bad one, the skin will eventually peel in an effort to heal and repair. Sunburns can be uncomfortable for several days after the skin injury, and other symptoms like fatigue, headache, and nausea may accompany the healing process. 

Remember, any amount of sun-skin damage is not good for you long term. Getting a burn or “base tan” at the start of summer may damage your skin long-term, and thus applying sunscreen regularly is highly recommended. Our go-to summer skin health tips are below: 

Read More: Mineral Sunscreen Recommendations

Tips for Sunburn Healing & Prevention

• Wear sunscreen or SPF clothing. This is your first line of defense against long exposure to UV rays. Wearing a hat while outdoors is extremely helpful, or a thin, SPF shirt while driving can reduce sun exposure significantly. Always opt for a mineral-based sunscreen. Keep in mind that sunscreens are used in large quantities, all over the body, and reapplied regularly. Thus, the (often chemical) ingredients in sunscreens are absorbed into the skin and can be measured in the blood. When using a mineral sunscreen such as zinc oxide or titanium dioxide, these particles are larger and do not absorb into the skin (hence the white coating on the skin look). This ensures that mineral-based sunscreens are acting as a literal barrier between your skin and the sun, and are not directly absorbed into your skin, or your blood. Here are some of the best sunscreens available recommended by the Environmental Working Group, and you can check your sunscreen ingredients within their database for safety.
• Apply skin-soothing herbs to sunburnt skin. Pure aloe vera gel or aloe leaf, and chamomile or calendula compresses are great options to calm inflamed skin. Even some individuals respond favorably to the topical essential oil of lavender. You can always do a test spot as each person is different.
• Avoid intense sun exposure during peak hours. Depending on where you’re located, this is usually between 11 am-4 pm. If you plan to be out in the sun, do so earlier in the morning, or in the later afternoon.
• Always opt for lounging in a shady spot, or bring shade with you! Umbrellas, canopies, and finding shade trees are always the best option when spending time outdoors during the sunniest parts of the day. 

All of our doctors at Richmond Natural Medicine focus on individualized and reparative medicine. If you are suffering from chronic or acute skin health concerns including ailments from the elements of the summer, give our office a call at 804-977-2634 to schedule an appointment. 

References: 

1. Patterns of Ultraviolet Radiation Exposure and Skin Cancer Risk 

Thyroid imbalances are a growing health problem in the US, with an estimated 12% of people in the US developing a thyroid condition in their lifetime. We see many people at Richmond Natural Medicine with both suspected and diagnosed thyroid concerns. As one of the more common endocrine imbalances, there is a lot to dig into regarding symptoms, health history, lifestyle, and sometimes when you suspect you have a thyroid imbalance; it may be something else entirely! Below we have summarized a few things to consider if you’re wondering about your thyroid health. 

What is the thyroid, and what does it do?

The thyroid gland is a small butterfly-shaped gland in the front of the neck and is an integral part of our complicated endocrine system. It plays a role in regulating our metabolism, controlling our body temperature, and supporting the balance of other hormones throughout our body. It is affected by things such as stress (acute and chronic), our sleep cycle, our environments, our diet, and also our genetic predisposition. Common thyroid conditions include hyperthyroidism (overactive thyroid), hypothyroidism (under-active thyroid), and Hashimoto’s thyroiditis (an autoimmune condition that impacts the thyroid gland). The thyroid influences every tissue and organ system in the body and when there is a thyroid imbalance it can cause body-wide symptoms. In any thyroid case, it is important to assess the root cause of the imbalance and determine appropriate short and long-term solutions.

Read More: 4 Things You Never Knew Your Thyroid Did For You

Symptoms that may indicate thyroid imbalance:

Being aware of symptoms of a thyroid imbalance is important however many symptoms associated with a thyroid imbalance are also symptoms of other imbalances as well. So do not automatically assume if you are presenting with one or several of these symptoms that they are related to a thyroid imbalance. The health of your thyroid can be assessed by way of your symptoms, applicable lab work and your health history to help determine if your symptoms are rooted in a thyroid imbalance. Below you will find a general summary of certain symptoms that are related to hypothyroidism and hyperthyroidism.

Do you feel that we should take the below information and make it look like an actual table for ease?

If you are experiencing any of these symptoms, write them down and keep track of them. Present these to your Primary Care and your other providers including your Naturopathic Doctor so they are aware of your symptoms. 

Support  for thyroid imbalance:

Treatment is highly dependent on the signs and symptoms that exist, lab values, possible onset of the thyroid concern and further work-up of other potential endocrine issues. Your Naturopathic Doctor can evaluate your whole picture to address the root cause of your thyroid imbalance. Every case is different and an individualized approach is imperative to healing. If you are experiencing thyroid imbalance or other endocrine dysfunction, reach out to discover our approach to thyroid wellness at Richmond Natural Medicine. We work collaboratively with your other medical providers andl offer natural solutions that support you and your body to regain balance. You can schedule an appointment by calling (804) 977-2634  

References: 

1. The American Thyroid Association

Over the past several years, wildfires have impacted millions of people around the world, and these environmental disasters are impacting air quality in cities thousands of miles away. Wildfire smoke, along with general air pollution, high pollen count, and environmental allergies can have a compounding negative effect on our overall health, especially for those with compromised lung function or asthma. For many of us, poor air quality is something that we live with and manage on a regular basis, due to living in urban areas that are close in proximity to our jobs, friends, and family. However, with some of the recent wildfires in Canada and Washington State, many areas have been impacted including urban and rural locations. Below are some of our tips for managing poor air quality by taking a realistic and natural approach:

Read More: Ten Tips to Protect Yourself from Unhealthy Air

1. Invest in an air purifier for your home and work environment. These can make a huge difference, especially in your bedrooms or areas you are spending long periods of time.
2. When the air quality index in your area is very poor or toxic, always stay indoors, keep your window closed, air conditioning on, and air purifiers running. Do not exercise outdoors during these times. 
3. Avoid frying foods in your home, as this increases indoor smoke.
4. Stay well hydrated. For most people, the typical recommendation is half your weight in fluid ounces.
5. Consider saline rinses for nasal passages and to assist with removing or flushing particulates from mucus membranes.
6. Avoiding your food intolerances even more strictly as well as avoiding sugar and alcohol, as this can increase the load and demand on your body.
7. Consider hydrotherapy or ending your shower on cooler water for the last 20 seconds to assist with flushing histamines and other metabolites that may have accumulated from exposures. 
8. Adding in bronchial supportive herbs may be an option to consider incorporating into your daily routine. Some of our favorites are mullein leaf, thyme, nettles, eucalyptus, and peppermint. These make wonderful teas or herbal syrups, and we also include a recipe for herbal bronchial steam below. You can enjoy this steam daily for continued support.
9. For those individuals that are in direct pathways of wildfires wearing an N95 mask or respirator may also provide some benefit to filtering out poor air quality particles, however, it does not filter out other pollutants such as carbon monoxide or nitrogen dioxide. 

Read More: Herbal Steam for Bronchial Wellness

If you are having a difficult time managing your health with poor air quality, our naturopathic doctors can provide personalized support and recommendations for you. Whether it is holistic support for asthma, bronchial wellness, or general immune health, our RNM practitioners will take a comprehensive and holistic approach to your health and lifestyle. 

Celiac disease is a chronic autoimmune digestive disorder where the ingestion of gluten damages the small intestines. It is estimated to affect 1 in 100 people worldwide, but approximately only about 30% are properly diagnosed (1). Most people with Celiac disease have lived with this condition for years – often undiagnosed and unaware of their specific dietary (gluten) triggers. Although Celiac symptoms are primarily in the small intestine, this is considered a “multisystem disorder”, meaning numerous organ systems can be affected by this over time. People with Celiac may experience severe pain, diarrhea, bloating, and gas that may feel debilitating, along with fatigue, headaches, anemia, osteoporosis, or malnutrition. 

What is the treatment?

Currently, the primary therapy for Celiac disease is a strict gluten-free diet. Nowadays this is much easier to recognize, and “gluten-free” labels can be easily spotted on packaged foods and menu items. Paying attention to your food labels and familiarizing yourself with all the different forms of wheat and where it is commonly hidden is hugely beneficial. It is important to remember that not all grains contain gluten, and familiarizing yourself with several types of grains is helpful when transitioning to a gluten-free diet. 

Examples of gluten-containing grains include: 

• Wheat
• Barley
• Rye
• Couscous
• Spelt
• Semolina
• Durum
• Malt
• Brewer’s yeast
• Farro
• Wheat bran
• Wheat germ

For a complete list of all gluten-containing grains and wheat derivatives, visit the Celiac.org reference page. Keep in mind common food ingredients such as soy sauce, gravies, sauces, seasoning mixes, and frozen meals will often contain sources of gluten. Always check your labels!

Read more: Transitioning to a Gluten-Free Diet

What is the Naturopathic Approach to Celiac Disease?

If you have been diagnosed with Celiac, your doctor will likely have taken a thorough health history, assessed your symptoms, inquired into your diet, and your family medical history. They may recommend blood tests to assess for antibodies to gluten – as people with Celiac disease will have a higher number of these antibodies in their blood. You may also have lab testing for anemia, or biopsy a small section of the small intestine to look for damage to the villi. It is vital to get a diagnosis as a lack of a diagnosis can lead to severe health consequences. Additionally, your Naturopathic Doctor will dive deeper into your lifestyle, diet, and overall health. Certain supplements or foods may be recommended to speed up the healing process or assist with the assimilation and digestion of nutrients and vitamins. Identifying if there is a lack or deficiency of nutrients or vitamins may also be important after a diagnosis of Celiac. Many nutrients and vitamins serve as key contributors to repairing tissues and assisting with health and growth after damage has occurred.

They will often request that you keep a food and symptoms journal to review in follow-up appointments. If you have been suffering from digestive imbalance for several years, it is likely your ability to digest other foods has become compromised as well, with many people sharing a very long list of foods they can not consume. The Naturopathic approach for working with Celiac disease takes time as the goal is to replenish the body after exposure to gluten, meaning,  long-term goals of digestive balance may take 1-3 years which again is dependent upon reparative mechanisms. Gluten will be removed from your diet, and your naturopathic doctor will work with you to provide a nutrition plan with plenty of substitutions and gut-healing foods while also focusing on repair. Diet, along with lifestyle shifts and supplements when appropriate, are all part of the long-term approach to Celiac disease through a Naturopathic lens. 

Lyme disease is one of the fastest-growing public health concerns in the US, with approximately 30,000 cases reported by state health departments annually, and it is continually increasing. 

What is Lyme Disease?

Lyme disease (most commonly from Borrelia burgdorferi, miyamotoi, hermsii and turicatae) are complex organisms that are transmitted to humans and animals via a tick bite. It has only been under extensive study and clinical examination within the past 25 years as the number of those diagnosed with this disease increases every year. However, the actual numbers of cases remain underreported, meaning that there are more individuals who have Lyme disease without knowing it. This is because Lyme disease can be easily disguised as other illnesses. The most concentrated population of those diagnosed with Lyme disease is in the Northeastern region of the US, however, every state has reported cases of Lyme disease. All along the East Coast, we find thousands of chronic cases of Lyme disease. 

Read More: Naturopathic Care for Chronic Infections

Reasons for the Spread of Lyme Disease

• Increase in tick populations
• Decrease in natural habitats of tick-carrying animals (deer in particular)
• Climate changes (potentially)
• Epigenetics

Common Symptoms of Lyme Disease

• Acute immune response: For some people, they may present with a fever or chills while the immune system and the inflammatory response initially respond to the pathogen.
• Red, inflamed area on the tick bite, surrounded by what some term a “bulls-eye” rash that may spread.
• Systemic or Chronic Inflammation: Lyme can affect the nervous system causing severe headaches along with joint and neck pain. It can also cause pain in tendons, muscles, and bones, resulting in loss of muscle tone in facial muscles (facial palsy), cause heart arrhythmias and rapid heartbeat (known as Lyme carditis), and in severe cases cause inflammation in the brain and spinal cord.
• Connective Tissue and Neurological Degradation: Decreased muscle capacity, weakness, muscle weakness, hearing loss, facial palsy, burning pains, soreness or aching, and problems with memory.
• Cardiovascular: People with chronic Lyme seem to have poor blood circulation resulting in poor blood flow to the extremities (cold hands and feet). There may also be symptoms of heart arrhythmias and rapid heartbeat (known as Lyme carditis).
• Exercise intolerance
• Increase food sensitivities/allergies

This is not a complete list of all symptoms associated with Lyme disease. There can be many others that mimic symptoms from other illnesses, some that can be dormant for years at a time.

How Can Naturopathic Medicine Help with Lyme Disease?

Areas of Specific Support

• Systemic inflammation caused by the upregulation of the immune system
• Connective tissue support
• Neurological support
• Cardiovascular symptoms
• Chronic pain symptoms
• Identifying and managing any co-infections
• Sleep and pain support

Some people do best with a combined Lyme regimen of pharmaceuticals and botanical medicine + nutrition support. Sometimes preparing and stabilizing a person with Lyme is first required before any specific Lyme protocols are initiated. This is because some people can get far worse if their body is in a depleted state. Many struggle with proper detoxification such as phase I and phase II detoxification and this must be improved first. Thus, identifying what is best for you as an individual is imperative. 

If you suspect the presence of Lyme but have not yet been tested, your ND may recommend the Western Blot test to start which has the lowest rate of false-negative results (but it is still possible for false negatives to occur). There is no perfect testing for Lyme but there have been some advances and certain companies that we feel do a better job with their testing than others. Supplemental and botanical formulas may be recommended to support areas of specific need, including the central nervous system, connective tissue, immune system, gut and digestion, cardiovascular, inflammation pathways, and pain management.

Often, the symptoms of Lyme disease shift and change, and your ND may want to see you routinely, perhaps twice per month depending on the level of discomfort you are experiencing, to continually check on your health. When you have an active or chronic diagnosis of Lyme disease, the bacteria can be so variable that different support may be needed at different times. In fact, there can be seasonal and hormonal shifts that can improve or exacerbate one’s Lyme disease. Thus, we will work with you if you have seen seasonal or endocrine trends like this in the past.

Read More: The Naturopathic approach to Lyme Disease

If you or a family member suspect the presence of Lyme disease, or have an active or even chronic diagnosis of Lyme disease, and are looking for comprehensive, holistic support, consider scheduling an appointment with one of our naturopathic doctors at Richmond Natural Medicine by calling our office at 804-977-2634 or filling out an Appointment Request Form here.

We all know how important it is to stay hydrated in the warmer seasons by drinking enough water throughout the day, and the next step to enhancing your overall hydration; is making sure your electrolyte balance is optimal too. We obtain electrolytes from the foods we eat, and we lose them through sweating or dehydration. You may be familiar with “sports drinks” that contain electrolytes, and that’s precisely why folks consume these – to replenish the electrolytes and hydration lost through high-intensity movement, a dehydrating illness, or just as a preventative to rapid dehydration if they’re outdoors on a hot day. In warmer months, we may become deficient in electrolytes more quickly due to excessive sweating, but we always need an optimal amount of electrolytes no matter the weather

Read More: The Importance of Staying Hydrated 

What are electrolytes?

Electrolytes are the collective term for a group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help to regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Symptoms of electrolyte depletion

• Fatigue or lethargy
• Headache
• Muscle weakness or cramps
• Spasms
• Dizziness 
• Tingling or numbness 
• Irregular heartbeats

How to Replenish Electrolytes 

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We typically recommend electrolyte powders without extra added sugars, artificial colors, or flavors. You can add these to water and drink throughout a hot or active day to support hydration and stamina or drink afterward if you’re feeling fatigued or dehydrated. Some brands to try include Ultima, Nuun, or Thorne. 

You can also make your own electrolyte drink! Here’s what you’ll need:

• 2 cups of water 
• ½ cup orange or grapefruit juice
• ¼ cup fresh lemon juice
• Pinch of Himalayan pink salt or Celtic sea salt
• 2 teaspoons raw honey or maple syrup 

Add all of the ingredients to a bottle and mix well.