I hope you’re in a much more temperate climate because here in the DC metro area it has been H O T!  I’m sipping water all day long, and still need to remind myself that it may not be enough to stay adequately hydrated. It’s crucial to ensure we’re getting enough electrolytes when we are exercising and on these hot summer days. Hydration during exercise helps regulate body temperature, maintain performance, prevent cramps, support cardiovascular health, enhance recovery, and improve mental function.

Hydration calculator

Are you drinking enough water? I love this simple hydration calculator – just answer a couple of basic questions and it will give you a target amount to consume.

My clients find these tips useful to make staying hydrated an easy habit:

• Pre-hydrate: drink water before you start exercising
• Drink regularly: take small sips throughout your workout (thirst is a sign dehydration has started)
• Post exercise: rehydrate to replace lost fluids
• Monitor urine color: light yellow indicates good hydration levels
• Consider sports drinks / electrolytes: these can be beneficial for prolonged or intense workouts

Three easy ways to boost your hydration:

1. Add in electrolytes, especially on hot days and days you have an intense workout. I have some recommended products available through my Fullscript site and on my Designs for Health dispensary (use code Rooted20% for a discount).

2. Focus on hydrating foods such as cucumber, watermelon, pineapple, zucchini, strawberries, lettuce, tomato, and cantaloupe. What’s your favorite?

3. Try my simple & hydrating Collagen Lemonade! I love that I get an added boost of collagen – which has been great for my hair, skin and nails!

Benefits of proper hydration

1. Reduced headaches and migraines: I’ve had friends and clients who’ve been able to reduce and prevent these when they’ve stayed adequately hydrated.

2. Relieve muscle cramps and restless legs: magnesium glycinate supplements can help with this, but if you’re still experiencing these, it might be indicative of an electrolyte imbalance.

3. Balance your blood pressure: electrolytes like potassium can help keep your blood pressure balanced by improving the balance of sodium to potassium.

4. Boost energy levels: a salt-deficiency can result in fatigue and low energy levels. Some of my clients on low-carb diets often lose more sodium and benefit from additional electrolytes.

5. Prevent dizziness and lightheadedness: electrolytes can improve blood pressure and hydration, which can reduce dizziness and lightheadedness. However, it’s crucial to rule out other causes like blood sugar issues before attributing dizziness solely to electrolyte imbalance.

6. Reduce excessive urination: A couple of my clients have successfully reduced night-time trips to the bathroom by paying attention to their day time hydration.

7. Combat chronic thirst: Sometimes water alone doesn’t quench my thirst, but electrolytes hit the spot by helping my body retain and properly use the water I’m drinking. Note: There is such a thing as drinking too much water, which dilutes your electrolytes.

Stay cool! Stay hydrated!

Instructions

1. Add water, lemon juice, and sweetener to a blender.
2. Blend until sweetener is fully incorporated.
3. Add any additional fruit or juice and blend again.
4. Add collagen to a small amount of warm water and mix until dissolved.
5. Add to the blender and mix gently. NOTE: Don’t blend on a high setting or it may get foamy.
6. Serve over ice and enjoy!