7 Quick Hydration tips

coconut hydrate naturopathic doctor Aoife Earls ND

Hydration is key in the summer, especially over the next few days:

  1. Double the amount of water you nor­mally drink, espe­cially if you are out­side for exten­ded peri­ods of time and sweat­ing. Please do not sub­sti­tute juice for water — it is too much sug­ar and will dehyd­rate. If you need to, dilute your ¼ cup of juice with ¾ cup of water.
  2. Fruits and veg­gies con­tain a lot of water, espe­cially your leafy greens. Be sure to add them through­out the day. Watermelon is a lovely refresh­ing snack with a huge water con­tent! Children love them too!
  3. Replacing min­er­als and elec­tro­lytes is import­ant as our cells need ions to bal­ance water (sodi­um, potassi­um, mag­nesi­um) Coconut water is an excel­lent elec­tro­lyte repla­cer, as are min­er­al waters.
  4. Don’t for­get about pops­icles that are low in sug­ar, homemade smooth­ies into pops­icles are won­der­ful and bring­ing a cool­er to the park or out on your trail runs allows you also to get cool quickly without rely­ing on stores to fill the gap.
  5. Move more slowly. Take tips from a snail — expend­ing less energy will con­serve the water you do have and keep your core body tem­per­at­ure low.
  6. Headaches are an early sign of dehyd­ra­tion. Heat stroke can occur with pro­longed sweat­ing without a decreased body tem­per­at­ure, and will lead to heat exhaus­tion that includes naus­ea, vomit­ing, con­fu­sion, and loss of con­scious­ness. Be sure that no more than 15 – 20 minutes is spent out­side without access to shade and prop­er sun cov­er­age like hats, sun­screen, or cool­ing drinks.
  7. A cold com­press at the back of the neck or a cool bath can bring down body tem­per­at­ure quickly.

Listen to your body, and stay safe!

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