Refresh Yourself: Avoid Dehydration
When normal conditions exist in the body, various mechanisms preserve fluid and electrolyte balance. If the mechanisms fail due to illness, stress, exercise, climate variations, supplements, foods, or beverages, life threatening imbalances may occur.
This heat wave impacts our health in a lot of ways: hot nights make it harder to sleep, hot days make it difficult to feel motivated to do anything other than enjoy a swim. It’s easy to forget that we need to adjust what we eat and drink to accommodate this weather. Some of our clients are experiencing lethargy, energy drain and are feeling tired without much explanation.
The major change that the PUSH team has noticed is the extreme heat and humidity – we’re not used to this! Our bodies aren’t used to it either, so we sweat more to stay cool, but we end up losing both water and electrolytes. What the heck are electrolytes anyway? The common electrolytes are sodium, potassium, calcium, and magnesium. They all play a part in muscle contraction in the body as well as assisting in maintaining a healthy fluid balance in the body (and much more). (Source: Medical Dictionary.)
In order to function mentally and physically, we need a healthy amount of these guys and water. Without them, we can’t perform at our highest level. In the summer, we sweat more than normal to stay cool and again, water is lost along with those darn electrolytes. The best way to replenish is with a sports drink diluted in water (diluted because they can build up in your stomach).
You shouldn’t be drinking sports drinks just sitting at your desk, but there are specific times when you should be thinking about it.
When you might need to replenish electrolytes:
- If you’re working out at a moderate or intense effort (75% of your max HR or more) for more than 60 minutes
- If you’re training in extreme environments or high heat
- If you weighed yourself before a workout and lost more than two pounds during your workout
- If you are an excessive sweater and are working out in the heat Overall, you know your body.
Everyone is different but just remember, even though you are working out in a controlled, cool environment here at PUSH, you are going out into the heat and need to keep track of your energy and hydration. If you are feeling like supplementing your diet with electrolytes might be necessary, here is a recipe for homemade energy drink and brands we trust:
- 3 Cups of Water
- 1 Cup of Orange Juice (you can buy fresh squeezed at Sobeys, Superstore, and Pete’s Frootique)
- 1/2 Cup Lemon Juice
- 3 TBSP Honey
- 1/2 tsp Salt
Place all of the ingredients together in a blender and mix well.
- 1/2 liter of ginger water (recipe below)
- 1 liter of water
- Juice of 3 small lemons
- 1/2 tsp. sea salt (you can add a bit more if you’d like)
- Stevia to taste
- 1 medium-sized ginger root
- 1 liter of water
- Liquid Stevia, to taste
Cut ginger into large coins and place into a large pot. Add water. Bring water to a boil, then simmer for 15 minutes. Turn off heat and let steep until cool. Add liquid stevia to taste and store in airtight container in the fridge.
Mix all ingredients together, chill, and enjoy!