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Hydration For Hot Summer Days – Water and Electrolytes

Adam Pelka crushing some light hang power cleans in 5am class on a hot summer day!

Hydration Tips For Hot Summer Days

Did you know that yesterday was the hottest day in Ohio in 2 years?! We’ve got a heck of a week forecast for us, and I’m expecting it to be a scorcher of a summer!

Hydration is always important, but becomes extra important when we’re exercising in such a hot and humid climate.

AND people often forget that hydration is about more than just water.

Here are a few things to consider to help you stay hydrated, healthy and performing at your best

1) drink at least 80 oz of water everyday, year round – this is for the non excessive hot days, with or without exercise.

2) on these extra hot days, stay ahead of your thirst and drink extra water before, during and after your workouts – simple tip – try weighing yourself on the scale near the drink cooler before and after your workout. The weight that you lose during a workout is mostly water weight and you will want to replace that water weight quickly after your workout. For example, I’ve lost as much as 12 pounds during a hot summer football practice before which means that I would need to drink 12 x 16oz of water (1.5 gallons) to replace that water weight.

3) Here is the kicker – don’t just drink water! You need electrolytes to be well hydrated. You can get all of your electrolytes from a balanced diet, but a lot of people struggle with eating a balanced diet so an electrolyte supplement may help. Below are a list of the natural, whole foods where you can get a lot of electrolytes in your diet. Below that is a link to my favorite electrolyte supplement that I use on days when I feel like I am not getting enough electrolytes from my food alone.

The Best Whole Food Sources of Electrolytes

Electrolytes are minerals that carry an electric charge and are vital for many bodily functions, including regulating nerve and muscle function, hydrating the body, balancing blood acidity and pressure, and helping rebuild damaged tissues. Here is a non exhaustive list of some electrolyte dense foods:

1. Bananas

Electrolytes: Potassium

Bananas are well-known for their high potassium content, making them a go-to snack for athletes and anyone needing a quick energy boost. Potassium is essential for muscle function and can help prevent cramps during exercise. A medium-sized banana provides around 400 mg of potassium.

2. Spinach

Electrolytes: Magnesium, Potassium, Calcium

Spinach is a leafy green powerhouse, rich in multiple electrolytes. It’s an excellent source of magnesium, which supports muscle and nerve function, blood glucose control, and bone health. Spinach also contains potassium and calcium, making it a well-rounded choice for boosting your electrolyte intake.

3. Avocados

Electrolytes: Potassium, Magnesium

Avocados are not only creamy and delicious but also packed with essential electrolytes. They are particularly high in potassium, with one avocado providing about 975 mg, which is more than double the amount found in a banana. Avocados also contain magnesium, supporting various bodily functions, including nerve transmission and muscle contraction.

4. Sweet Potatoes

Electrolytes: Potassium, Magnesium, Sodium

Sweet potatoes are another versatile food rich in electrolytes. They are particularly high in potassium, which is vital for heart health. Additionally, sweet potatoes contain magnesium and sodium, both of which are crucial for maintaining fluid balance and preventing dehydration.

5. Coconut Water

Electrolytes: Potassium, Sodium, Magnesium

Coconut water is often referred to as nature’s sports drink due to its high electrolyte content and natural hydration properties. It’s an excellent source of potassium and also contains sodium and magnesium, making it an ideal beverage for replenishing lost electrolytes after intense physical activity.

6. Yogurt

Electrolytes: Calcium, Potassium, Sodium

Yogurt is a probiotic-rich food that is also high in several electrolytes, including calcium, potassium, and sodium. Calcium is essential for bone health and muscle function, while potassium and sodium help maintain fluid balance and support nerve function.

7. Almonds

Electrolytes: Magnesium, Calcium

Almonds are a nutrient-dense snack that provides a good amount of magnesium and calcium. Magnesium is important for over 300 biochemical reactions in the body, and calcium is vital for bone health and muscle function. A handful of almonds can be a great way to boost your electrolyte intake throughout the day.

8. Oranges

Electrolytes: Potassium, Calcium

Oranges are not only refreshing but also rich in potassium and calcium. A single orange provides about 240 mg of potassium, helping to maintain proper heart and muscle function. The calcium content, though not as high as in dairy products, still contributes to bone health and proper muscle function.

9. Tomatoes

Electrolytes: Potassium, Sodium

Tomatoes are a versatile fruit that can be used in various dishes, providing a good source of potassium and sodium. Potassium helps manage blood pressure and muscle contractions, while sodium is crucial for fluid balance and nerve transmission.

10. Watermelon

Electrolytes: Potassium, Magnesium

Watermelon is a hydrating fruit that is perfect for hot summer days. It’s high in water content and provides potassium and magnesium, both essential for maintaining proper hydration and muscle function.

OR here is a link to my favorite electrolyte supplement Redmond Re-Lyte

Yours in Health,


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