Staying Hydrated in the Heat

Sunshine for days, and now some heat and humidity, makes me start thinking about hydration.  Even though it's important all year round, once the temperatures rise and people start to sweat, keeping on top of hydration becomes even more critical.

Believe it or not, though, simply increasing your water intake does not necessarily help you to absorb and get the water into your cells.

Signs you need to think about hydration:

• Thirst - if you're thirsty, you're already working from a deficit
• Hunger - sometimes confused and felt before the cue for thirst
• Dry skin, eyes, hair - cellular hydration is inadequate
• Sweating - water needs to be replaced
• Stools - loose/diarrhea/constipation, loss of water or not enough
• Swelling - fluid regulation, pooling or inflammation can be from electrolyte imbalances or other causes
• Urine - dark or very yellow is concentrated and more fluid is needed (unless you take B vitamins or eat beets, which will change urine colour)

I am aware of the hilarious meme about how kids in the 80s (and before that) survived without carrying around a $50 water bottle.  It's a valid point.  Yet, of course we are interested in optimizing health - thriving and not just surviving.
Here are some things to consider:

• Water Calculation 
                Weight in pounds / 2    = # ounces of water per day
                  e.g.   150 lbs / 2 = 75 ounces (2.1 litres)
  
  This is a general number, before exertion and sweating, but it's still a helpful gauge.
  
  
• Herbal Teas
  - I count them as hydrating and they even provide extra minerals which can improve absorption.  For summertime, I've been suggesting that herbal teas be cooled and turned into an iced version, adding lemon and/or a drop of maple syrup or honey, and kept in the fridge.  Many of my patients regularly drink nettle, dandelion, hibiscus, motherwort, lemonbalm, spearmint, or other medicinal teas.  A warm weather option is welcome.  Oh and you can also turn it into popsicles :)
  
  
• Fruits and Vegetables
  - Juicy fruits and vegetables contain water in a gel form, which is wonderfully hydrating.  As produce comes into season, each plant has it's time to shine - nature provides what is needed.  Soon we'll have strawberries and fresh lettuces, then later cucumbers, celery, watermelons, and peaches.  The added nutrient benefit is also helpful for health.
  - I also like to keep a water jug with a few slices of lemon, cucumber, or a few strawberries in the fridge for some yummy flavour.
  
  
• Electrolytes
  - There are some good premade combos, just watch for added ingredients like sugar or fillers.  Coconut water is considered "nature's electrolyte drink." You can also make your own with sea salt, lemon juice, maple syrup/honey, and baking soda. 
  - Stay away from "sports drinks" - you know the ones, they have a lot of sugar or artificial sweeteners, PFAS (forever chemicals), bromine, dyes, and other chemicals.
  - These are great mid-afternoon, timed around workouts or sweating.
  - People with POTS do well with this extra boost of sodium.
  
  
• Sunlight
  - Sunlight helps to structure water in the body and maintain cellular hydration.
  
  
• Blood & Lymph
  - Fluids move through the body via blood and lymph.  Maintaining circulation and lymphatic flow is important for delivering nutrients, and removing waste.  Movement is a great way to do this, but also consider the many ways that these systems become congested.  Lymph fluid collects a lot of garbage and can get 'stuck' or 'sluggish', which limits water getting into the cells.
  
  
• Kidney Health
  - The kidneys remove or conserve water in order to regulate blood pressure and excrete waste.  Dehydration strains the kidneys, and makes kidney stones, damage, or urinary tract infections more likely.  I regularly support kidney health in order to work on these symptoms.
  
  
• Safe storage
  - Plastic water bottles leach microplastics into the water, and should be used for emergencies only.  Use them at a concert, or other event, but at home try to avoid plastic storage as much as possible, especially when heated.  Don't leave water bottles in the car!

As we prepare for summer to arrive, remember that each season has it's own unique health needs.  Check in with me soon so we can create your personalized plan to bring wellness into your summertime.

Take care,
Dr Christa