As the temperature rises, it's easy to get caught up in the excitement of summer activities. However, amidst the fun-filled days of beach outings, outdoor adventures, and backyard barbecues, it's crucial not to overlook one of the most important aspects of summer health: hydration.
We’re going to explore why staying hydrated is essential during the summer months and how you can ensure you're getting enough fluids to keep your body happy, healthy, and hydrated this summer.
What is Healthy Hydration?
Water is a critical component of health. It makes up about 60% of your weight and plays a part in regulating and supporting almost all of the processes in your body. But hydration isn’t just about drinking enough water. Being optimally hydrated (a state called euhydration) is about optimizing your body’s fluid ratios. This fluid balance depends on many factors, including the intake and excretion of electrolytes.
You’ve probably heard me talk about the importance of electrolytes in supporting me throughout my pregnancy and breastfeeding journey (you can learn why here) and it remains an important part of my daily routine even as I phase out of nursing.
Here's a few reasons why: Proper hydration doesn't just affect your physical health; it also plays a crucial role in cognitive function and mood regulation. Research has shown that even mild dehydration can impair cognitive performance, attention, and mood. Additionally, electrolytes play a critical role in blood sugar regulation. A 2011 analysis of clinical data found 151 healthy men and women showed increased insulin resistance at dietary sodium intakes of less than 460 mg/day compared to intakes greater than 3,450 mg/day.
Research-backed targets are 4–6 grams of sodium, 3.5–5 grams of potassium, and 400–600 mg of magnesium daily. Figure out your baseline intake by tracking what you eat, optimize your diet first, and then supplement as needed to hit your targets.
Who Should Supplement Electrolytes
Most people reach their daily recommended water intake, but fall short on electrolytes. Sodium restriction, for instance, is celebrated as “heart healthy.” In reality, restricting sodium to fewer than 2.3 grams per day (in line with government recommendations) has been linked to higher rates of heart attack and stroke in heart disease patients. Five grams per day was the sweet spot for optimal health outcomes. If that sounds like a lot of sodium, consider that athletes can lose up to 7 grams of sodium per day through sweat!
There are a few candidates that I specifically recommend electrolyte supplementation to avoid electrolyte deficiencies. That includes but is not limited to the following:
- Anyone following a low-carb, paleo, keto diet, or whole food diet: If you’re on a low-carb diet, your low-insulin state results in excreting more sodium through urine. As a result, you need more sodium to feel your best.
- Exercise enthusiasts, heavy sweaters, and sauna sitters: Sweating during exercise may promote hyponatremia (or overhydration) by stimulating antidiuretic hormone, which tells the body to hold onto water. Prevent hyponatremia by consuming electrolytes with your water.
- Pregnant or nursing moms: It’s not in your head—you need more water (and electrolytes) during pregnancy and postpartum. Quench your thirst more effectively with electrolytes than with water alone.
If you fall under one of these categories, consider including a sugar-free electrolyte supplement into your daily routine to optimize your health this summer.
How to Implement Electrolytes into your Summer Routine
Electrolytes play a crucial role in maintaining proper hydration and overall health, especially during the summer months when the risk of dehydration is higher due to increased sweating and heat exposure.
In addition to the warmer weather, summer also means more travel for many of us. Whether it's a flight across the country or a road trip for a weekend staycation, supplementing electrolytes can help alleviate common travel-related symptoms like poor digestion, low energy, and a weakened immune system.
If you are jet setting across the country this summer, electrolyte packets are the perfect travel companion in your carry-on bag to ensure you stay properly hydrated throughout your flight. Did you know that the atmosphere in planes is kept at 10-20% humidity? Dry air dehydrates us more quickly, pulling more moisture from our skin and breath. This means jetsetters need to hydrate—and a lot more than you might think! Properly supplementing electrolytes can help to:
- Prevent dehydration headaches
- Support energy levels to minimize the effects of jet lag
- Decrease the risk of blood clotting on long-haul flights
Including an electrolyte supplement in your travel bag is a surefire way to prevent electrolyte deficiencies throughout a busy travel day.
My Favorite Electrolyte Mix for Summer
To ensure adequate electrolyte intake during the summer, you want to consume electrolyte-rich foods such as fruits, vegetables, and nuts, or use electrolyte supplements. However, it's important to be mindful of added sugars and artificial ingredients in some electrolyte products. That’s why I rely on LMNT electrolytes. LMNT is formulated with a science-backed electrolyte ratio: 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium. Just as important as what's in LMNT is what's left out: dodgy ingredients and public health enemy #1, sugar.
And just in time for summer, I'm bursting with excitement to announce that LMNT launched a new way to enjoy their tasty electrolytes! Introducing LMNT’s Sparkling cans, the official drink of the summer in the LeVeque household, and the perfect sip for anyone who loves a little fizz in their hydration. Plus, it's still sugar-free, packed with the same electrolyte ratio as their drink mix products, and is a refreshing beverage to beat the summer heat. Check out their new sparkling flavors that are now available here —I know you'll love them! Plus, receive a free sample pack with any purchase, which includes all of their available electrolyte mix flavors, when you shop through my link!
Ready to get salty? Here are three refreshing electrolyte treats to enjoy this summer:
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