How To Beat The Summer Heat!

Summer is officially here! This means more beach time, grilling out, and most importantly, SUNSHINE! 

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We have started summer off with quite a heat wave that some of us (including me) may not be quite acclimated to yet. If you find yourself a little more tired, irritable, hungry, or even with a few headache spells, it may be because you’re dehydrated! Our bodies will be sweating more with the increased temperature and require more water throughout the day. 

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Whether you worked out during the day or not, we should all be trying to consume at least 100 oz of liquids a day. “Kasey, you said liquids, not just water…” Correct!  Things like carbonated seltzers (NA), coffee, unsweetened teas all contain water and will help you stay hydrated throughout the day! 

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Now, if you find yourself having those dehydration symptoms, having trouble getting in enough fluids, or tending to drink A LOT of plain water and pee it out constantly, then we should start thinking about adding in some ELECTROLYTES! Electrolytes will help you balance your bodily fluids from sweating or excess water intake, and help with muscle contractions. 

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Our main electrolytes include potassium, sodium, calcium, magnesium, chloride, and phosphate. 

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When adding electrolytes into your diet, these are some things to consider:

• Keep the added sugar to a minimum.
• One a day keeps the dehydration away.
• Hydration is important before, during, and after hard workouts. Be proactive!

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If you are a heavy sweater, an electrolyte drink that has more sodium would be the best for you! Moderate to minimal sweaters may not need quite as much sodium. Doing long hot workouts (ex. Long runs or bike rides in the sun) may require electrolytes with the extra carbohydrates to keep you energized AND hydrated. 

Here are some high quality examples!

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High sodium (>500mg)

• LMNT
• Liquid IV
• Body Armour Flash IV
• BPN Electrolytes
• Skratch Labs

Moderate Sodium

• Nuun
• Drip Drop
• Dry Water
• Coconut Water
• O2 Hydration

Electrolytes with added sugar for intense workouts

• Gatorade
• Pedialyte

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Happy sweating– I mean, SUMMER!