As the temperature starts to rise into the triple digits (at least here in Southern California) it’s very important to be conscious about how it affects your body. With the increased heat and exposure to the sun, it is relatively common for people to suffer from heat exhaustion. This is characterized by symptoms of fatigue, nausea, weakness, irritability, thirst, dizziness, dry skin, headaches, and even fainting. Heat exhaustion can usually be treated with simple remedies such as rest, hydration (including replenishing electrolytes), and moving to a cool environment. However, heat exhaustion can lead to more severe conditions such as confusion, heat stroke, and seizures, which usually requires medical attention. [1][2][3]
Most people think staying hydrated with water or LaCroixs is sufficient when spending a casual day at the beach or after a long strenuous hike. But is there something better for you? As someone who has played all sorts of sports during the hot summer months (mainly basketball, tennis, and beach volleyball), I would often leave at the end of my games feeling exhausted along with experiencing many of the aforementioned symptoms associated with heat exhaustion. So, I had to make some adjustments in my pre-, during, and post-game hydration strategies.
If you’re thinking, ‘Well that's why they make sports drinks’, then you should think again. Most sports drinks on the market, while they do contain electrolytes, are mostly made of sugar. For example, a 32-ounce bottle of Gatorade or Powerade can contain up to 200 calories and almost 53 grams of sugar! While not beneficial for the person trying to lose weight, the increased sugar will end up canceling out the benefits of electrolytes as well. [4]
How about pickle juice?
First of all, I am a big fan of taking a swig of pickle juice after a sweaty workout as it helps to replenish electrolytes fast without all of the added sugar. In a study published in Medicine and Science in Sports and Exercise, the researchers were able to show that dehydrated men experienced faster relief from muscle cramps after drinking just 1/3 cup of pickle juice when compared to drinking water alone.
Pickle juice also helps you stay hydrated when working out for longer periods (>1 hour) or in hotter climates due to its high levels of sodium and potassium. It’s also high in vitamin C and E, two antioxidants that help boost your immune system and shield your body against damaging free radicals. As an added bonus, the vinegar in the pickle juice is a fermented food that helps to encourage the healthy growth of good bacteria and flora in your gut that helps boost your immune system and its own defenses. [5]
What about coconut water?
I am also a pretty big fan of 100% coconut water. I have to make the distinction because with the growing trend and popularity of coconut water, there are so many types of coconut water on the market now. Many advertise themselves as coconut water but then have added flavors and sugar, which then diminish the beneficial effects of natural hydration.
The best kind to get is straight from the source – water from an actual coconut.
If this is not available, be sure to get a beverage that clearly states it is made from 100% coconut water with no added ingredients.
The benefits of coconut water are numerous: it has many vitamins and electrolytes, its low in sugar and calories (1 cup of coconut water has about 46 calories and 10 grams of natural sugar). It can also help to lower blood pressure because of the high potassium content and can lower the bad cholesterol and triglyceride levels because of the potassium, calcium, and magnesium content in the water.
For those engaging in mild to moderate exercise and activity, coconut water would be an adequate replacement to water or sports drinks. However, for the more intensely active person or during the hot summer months, coconut water may not cut it. Since it has higher levels of potassium then sodium and the mineral that we lose most during the time we sweat is sodium, coconut water is not able to adequately replenish what you have lost. [6]
Recipe to stay hydrated: Himalayan Salt, Baking Soda, Lemon and Honey Water on Ice
Pickle juice is good to take a swig of after the gym and coconut water is refreshing while exercising but here is my go to drink for during and post-long sweaty workout.
Directions and Ingredients:
· 16 oz of filtered water (I use the Berkey filter)
· Add a pinch of Himalayan salt (Celtic sea salt or Real salt can also be used)
· Squeeze about ¼ of a lemon or lime
· Add half a teaspoon of baking soda
· Add a tablespoon of raw honey
· Add Ice and stir
Pink Himalayan salt
This is possibly the purist and most beneficial type of salt to ingest. It has over 84 minerals and trace elements and has countless health benefits. These include: improvement of respiratory problems, sleep quality, balance of the body’s pH and acts as a digestive aid. [7]
Lemon Water
Lemon water is tasty and refreshing and can help promote hydration. It’s also a good source of vitamin C and can help improve skin quality, support weight loss, aid in digestion, and prevent kidney stones. [8]
Baking Soda
Baking soda is not only a useful ingredient for baking, but it can also be good for your health. It helps decrease stomach pains due to bloating, gas and digestive issues, neutralizes acid, kills fungi, mold, and parasites, increases your immune system, helps fight against coughs and sore throats, reduces symptoms of gout, muscle pain and fatigue, promotes kidney health, and helps with urinary tract infections. [9]
Raw Honey
Pure, raw, unfiltered and unpasteurized honey has many health benefits. It contains high amounts of antioxidants, which helps boost the immune system and energy level. It also helps with weight loss and reduction of seasonal allergies. [10]
All of these things combined and you have a super hydrating and health beneficial drink!
To conclude, in order to maintain adequate hydration for the best possible performance during the hot summer weather, stay away from sugary sports drinks like Gatorade and Powerade. If you can’t plan ahead, grab a coconut water and some pickle juice but if you can spare five minutes, use your reusable water bottle and make the Himalayan salt, baking soda, lemon and honey water with ice mixture and bring that to your next summer exercise activity.
References
[1] Harmon, Katherine. "How Does a Heat Wave Affect the Human Body?" Scientific American. N.p., n.d. Web. 15 July 2017.
[2] Inc., Pelmorex Weather Networks. "Five Horrible Things Extreme Heat Does to the Human Body." The Weather Network. N.p., n.d. Web. 15 July 2017.
[3]"13 Ways the Sun Affects Your Body: The Good & The Bad."Www.unitypoint.org/livewell/. N.p., n.d. Web. 15 July 2017.
[4]"High in Sugar from 9 Negative Effects of Sports Drinks (Slideshow)." The Daily Meal. N.p., n.d. Web. 15 July 2017.
[5] Rainey, Alli. "Drinking Pickle Juice: 10 Reasons It's All the Rage." Healthline. Healthline Media, 03 May 2016. Web. 15 July 2017.
[6] "Is Coconut Water Good for You?" Dr. Axe. N.p., n.d. Web. 15 July 2017.
[7]"Pink Himalayan Salt Benefits That Make It Superior to Table Salt." Dr. Axe. N.p., n.d. Web. 15 July 2017.
[8] McDermott, Annette. "7 Ways Your Body Benefits from Lemon Water." Healthline. Healthline Media, 19 Feb. 2015. Web. 15 July 2017.
[9]"33 Surprising Baking Soda Uses & Remedies." Dr. Axe. N.p., 26 June 2017. Web. 15 July 2017.
[10]"Raw Honey: Get More Energy (Just Like Ancient Greek Athletes Did!)." Dr. Axe. N.p., n.d. Web. 15 July 2017