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Wendy Shafranski


April 8, 2024

The Heat is On

We had an amazing Winter and gorgeous Spring so far, but as you have surely noticed, temperatures are starting to creep up and in no time the humidity will be stifling.

Although it’s important to stay hydrated all year round, it’s even more crucial in the hotter months when we are sweating a lot. So this is your reminder to hydrate!

Depending on how dehydrated someone is, symptoms can range from annoying (a dry mouth, a headache, lack of performance in the gym) to dangerous (fast breathing, elevated heart rate, fever and even irritability, drowsiness and confusion).

The first step to avoiding dehydration is to drink enough water. Water is required for the optimal functioning of every organ system in the body. It is essential for maintaining cellular homeostasis, which refers to the body's ability to maintain a stable internal environment despite external fluctuations. Waiter aids in digestion and it lubricates joints to promote flexibility and mobility. Water also keeps the tissues of the eyes, nose, mouth, glands, skin, and digestive tract from drying out. Even cognitive function is impacted by hydration. This all makes sense as the body is around 60% water!

Although The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, that amount increases for those who are physically active. Another suggestion is to divide your body weight by 2 and drink that amount in ounces (so a 200-pound person should drink 100 ounces).

The easiest thing you can do to make sure you drink enough water is to purchase a huge refillable water jug to carry with you so you are never without your aqua. Pro tip: start cutting fluids a few hours before bed so you’re not in the bathroom several times per night.

Now, sometimes water isn’t enough. This is especially true with people who are active and sweat out electrolytes. Signs of an electrolyte imbalance include cramping, a headache, constipation and dizziness.

If you work outside, play outside or do intense exercise, you may also need to consume electrolytes to replace what you’ve lost - and I don’t mean Gatorade, Prime, etc. (read those labels, people!). The best solution is to look for a natural mix of sodium, potassium and magnesium without added sugars and fillers. We like LMNT (and sell it at the gym) and Performance Hydration (which also has creatine monohydrate and coconut water powder and is sold at the gym).  

One tactic to replace sodium is to chug a glass of water with a punch of salt when you wake up. This helps replenish you after hours of sleeping and not drinking. Coconut water is also a good option as it contains minerals.

The point in all of this is that you should be doing all you can to avoid electrolyte imbalance or dehydration. Drinking enough water is the first step and electrolyte supplementation is a good idea for active people (most of you reading this)!

Stay hydrated, stay on your A game!

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