It’s hot out, and with heat comes sweat. Although sweat can be good for us (we release toxins and impurities through the skin when we sweat), it also takes with it salt and other electrolytes, which can throw our body out of balance.
You may have had the experience of getting a headache after a work-out on a hot day, or muscle cramping or extreme fatigue hours later. Or maybe you’ve felt really out of it after running around all day when it’s hot out, especially under stress. I’ve had days like that where I feel like I ‘hit the wall.’ If you know what I’m talking about, this is your body telling you that you’re low on electrolytes!
What are Electrolytes?
Electrolytes are minerals in your blood and other body fluids that carry an electric charge. [1] They’re crucial for proper hydration balance, as well as muscle function and Ph balance. Common electrolytes are sodium, calcium, magnesium, potassium, chloride, and phosphorus.
Although hydrating is of course very important, you need electrolytes to maintain the right balance of fluids in your body. In fact, if you lose too much salt through sweat when exercising for long periods of time, and you keep drinking water, this could make your situation worse, since the water will further dilute the amount of electrolytes in your blood. Dizziness, light headedness and low blood pressure are symptoms of over-hydrating when you’re low on electrolytes. You need a good balance of the two.
Luckily, replenishing electrolytes is easy and cheap! Many whole foods and vegetables naturally contain electrolytes.
Here are some natural sources for four common electrolytes:
CALCIUM: Dark leafy green vegetables, beans, lentils, almonds, seeds, salmon, sardines, organic soy bean, dried figs, and high quality dairy.
MAGNESIUM: Dark leafy greens and broccoli, nuts, black beans, whole grains like quinoa, seeds (especially pumpkin), dark chocolate, organic soy, and avocado.
POTASSIUM: Bananas, watermelon, coconut water, sweet potatoes, acorn and butternut squash, avocado, beans, leafy greens, organic soy, dried apricots, pomegranate, wild salmon, beets, citrus fruits, and tomato sauce.
SODIUM: Sea salt (preferred because of the chemical processing and additives found in table salt), vegetables such as celery, artichokes, and seaweed, and meats/seafood/dairy/eggs contain some natural sodium as well.
*Citric Acid: While citric acid is not actually an electrolyte, it turns into one when dissolved in water, which is why squeezing lemon into water can help boost your electrolytes.
Watch out for drinks and products containing electrolytes that also have added sugars, dyes, and chemicals. Also be careful of eating too much fruit or fruit juice at once, which will cause an unpleasant blood sugar spike.
Instead, try my favorite natural ‘Gatorade’ fix: squeeze one lemon into a large glass of water, and sprinkle in some sea salt. Or you can grab a couple slices of watermelon, drink some coconut water, have a green juice, or be mindful to include the above food items in reasonable portions.
If you’re on the run, you can also try electrolyte powders that you mix into water. I’m a huge fan of the brand Ultima electrolyte powder. If I’m doing a longer hike, I always add it to my water bottle. You can also check out Natural Calm, a magnesium powder supplement, which also helps with stress.
Whatever sources you choose, just remember that during the hot summer months, and especially when exercising, electrolytes are your best friend!
Happy July😊
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[1] From the US National Library of Medicine, Medline Plus, Medical Encyclopedia.
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