Staying Hydrated This Summer

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

The Single, Best Morning Dietary Ritual You Could Do For Your Health: Warm Lemon-Ginger-Cayenne Pepper Water

I’m big on routines, specifically morning beverage routines and after trying many I think I have finally found my favorite one. I’ve been having warm lemon-ginger-cayenne pepper water for the past six months now and I can honestly say that it has made a significant difference to my overall health and energy level.

As a Los Angeles commuter who spends about 2 hours per day in traffic (stay tuned for my next post “Coping With Your Commute”), along with the physical demands of my work as a Chiropractor and exercise routine, the way I live my life made it difficult to not feel completely run down by the end of the week. I experienced sore throats more often and had increased digestive sensitivity issues from these life stressors. I also felt like I needed a “go to” on mornings when I had to get up early after enjoying a bit too much of the LA night life and coffee only depleted me more. While I, of course, still come down with occasional colds, after starting the warm lemon-ginger-cayenne pepper water, my immune system and digestion feel stronger and more stable. Also, it feels soothing on the throat.

I drink the warm lemon-ginger-cayenne pepper water Monday through Friday but usually take the weekend off to enjoy other morning beverages like coffee, unless I feel like my immune system is being challenged. My routine is as follows: Get up, drink at least 12 oz of filtered, room temperature water (I use Berkey filtered water. Boil filtered water, chop up 3-4 thin slices of fresh ginger, squeeze ¼ of a lemon, and add a few shakes of Simply Organic cayenne pepper to my travel mug. When the water starts to boil, I pour it over the ingredients in the mug. I let the drink steep as I shower and get ready for my day and then I drink it as I drive to work.

So why do I do this?

Lets break down the benefits of the three main ingredients: ginger, cayenne pepper, and warm lemon water.

Ginger

Ginger is a powerful mind and body food. It has anti-inflammatory and antioxidant properties that can help fight the flu, improve digestion and brain function while reducing the risk of Alzheimer’s disease. Ginger contains a substance called (6-gingerol) that may also help prevent cancer and has been shown to have health benefits for your heart as well as anti-diabetic properties as it can lower blood sugar and decrease the bad cholesterol (LDL’s). And for women, it has been shown to reduce menstrual pains! [1]

Cayenne Pepper

Cayenne pepper is also an anti-inflammatory agent that helps with digestion by stimulating the production of saliva. It increases the flow of enzyme production and helps to stimulate gastric juices that help break down foods and boosts your metabolism in flushing out toxins. Additionally, it eases ulcers, upset stomach, decreases bloating, diarrhea, food sensitivities and decreases symptoms of leaky gut. As an added bonus it helps to prevent bad breath!

Other benefits include: migraine relief, prevents formation of blood clots, relieves joint and nerve pain, and treats skin conditions like psoriasis (used in the form of capsaicin cream). Cayenne pepper also helps to fight off common colds and flu as it helps boost your immune system along with the ability to kill fungus and prevent the formation of fungal pathogens. Lastly, it has been shown to help prevent lung cancer in smokers as it has the ability to stop the formation of tobacco-induced tumors in lung tissue.  Similar findings were found when liver tumors were exposed to cayenne pepper. [2]

Warm Water with Lemon

Warm lemon water aids the digestive system, increases the elimination of waste products, helps with overall bowel health and has been used for weight loss. It also helps to maintain a healthy immune system and is a blood purifier. Lemon is high in vitamin C and so it plays a crucial role in the formation of collagen, which is important for healthy skin and hair. It also helps to reduce inflammation in the joints and can help dissolve uric acid (a major problem for those with Gout). It also strengthens the liver by balancing the concentration of liver enzymes and helps to replenish body salts after a long strenuous workout.

I know this beverage can be somewhat of an acquired taste, but just remember how much you hated the taste of wine or tequila when you first tried it!;) The difference though is that becoming familiar with this beverage has lasting health benefits to help combat the daily life and environmental stressors and toxins we expose ourselves to.

If you prefer the taste, smell, or effects of other morning beverages and are not willing or ready to make the swap just yet, you can add a small cup of warm lemon-ginger-cayenne pepper water before your morning “cup of Joe”. And if that still seems like too much to ask then I highly suggest making yourself one after nights of increased consumption of alcohol, cigarettes, and lack of quality sleep or if you feel you’re coming down with a cold. [3]

Happy drinking!

References

[1] "11 Proven Health Benefits of Ginger." Authority Nutrition. N.p., 18 Aug. 2016. Web. 20 May 2017.

[2] "Cayenne Pepper Benefits Your Gut, Heart & Beyond." Dr. Axe. N.p., 28 Mar. 2017. Web. 20 May 2017.

[3] Health, Underground. "16 Health Benefits Of Drinking Warm Lemon Water." FOOD MATTERS®. Food Matters, 16 May 2017. Web. 20 May 2017.