It’s been HOT lately so the topic of hydration couldn’t be any timelier. Hydration is a popular topic in sports nutrition; they need to be concerned that they replenish their electrolytes as so many are lost through sweating. Hydration is not just important for athletes though; it is important for everyone who gets out in that hot summer sun! You can become dehydrated by an hour stint of gardening for example.
Did you know that 2/3 of your body weight is water? Water is critical to all the body’s systems, including the brain, heart, lungs, kidneys, and muscles. Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. A two percent drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking.
If you are dehydrated, your blood is literally thicker, and your body has to work that much harder to make it circulate more efficiently. As a result, the brain becomes less active, more fatigued, and leads to exhaustion. This is precisely why you feel so tired after a day in the sun, but guess what?!
Water alone is not going to cut it when it comes to preventing dehydration in the summer. You need ELECTROLYTES! Some people think that electrolytes are simply salt, but there are actually seven different electrolytes and they are: sodium (“salt”), chloride, potassium, magnesium, calcium, phosphate, and bicarbonate.
I like to have coconut water as my drink of choice when I am out in the sun; it contains a high amount of potassium, magnesium, calcium, and sodium. Some of my favorite hydrating foods are cucumbers, watermelon, broccoli, strawberries, and tomatoes. Your craving for salty foods may increase as you become dehydrated, but don’t reach for chips; instead choose something like GimMe Seaweed Snacks; they’ll fulfill that salty craving; they are so healthy for you, and the bonus is that they are loaded with electrolytes!
So how do you know if you are dehydrated?
Check out your urine! A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
You can also use the pinch test! Dehydration often reduces skin elasticity, so doctors often use this skin test to quickly check for dehydration. The best part is that you can do it yourself: Pinch the skin on the back of your hand and pull it upwards. Your skin should snap back rapidly. If your skin maintains its pinched shape for a few seconds and drops slowly, you may be dehydrated.
I beg you to please protect yourself from dehydration all the time, but especially in this heat; the side effects are brutal! You’ll overheat, which feels even hotter than the intense heat that the sun is already emitting! You’ll also want to watch your alcohol and caffeine intake because both are naturally dehydrating.
Have fun in the sun, the healthy way!