With summer’s arrival many of us will be spending more time outdoors enjoying the sunshine and warm weather. Activity out and about in the heat means losing essential water and electrolytes mostly through perspiration. Some people even end up with a layer of salt on their skin after a long run or bike ride.
Electrolytes are mineral elements with a positive charge e.g. sodium, potassium and magnesium, which, in correct proportions, help to maintain the body’s fluid
balance and to regulate muscle and nerve function. Losing too much water and / or electrolytes will result in dehydration.
Thirst is a sign that you ARE dehydrated (or very nearly so). Other common signs are fatigue, exhaustion and headache. Signs may also include muscle weakness,
the heart beating faster than normal and possibly difficulty thinking straight. The urine will also become dark yellow and cloudy instead of the normal pale
yellow.
How to prevent dehydration:
Drink plenty of fluids throughout the day and especially before and during any strenuous physical activity. However, we need more than just water, we need to replenish electrolytes, too. Coconut water is full of potassium, sodium and other electrolytes and really refreshing. Sports drinks contain electrolytes but beware many contain added sugars and other unwanted ingredients. Adding a little bit of
Himalayan salt or sea salt to a glass of water will up the electrolytes. Tip: to make plain water more palatable, infuse with slices of lemon, cucumber or other fruits or adds sprigs of herbs like mint.
Foods can provide 20% of our water intake. Especially raw fruits and vegetables which have the highest water content and contain electrolytes. Strawberries, cherries, bananas, mangoes and watermelon are tasty and nutritious summer fruits rich in potassium, sodium, magnesium, calcium as well as antioxidants and vitamins. Vegetables that are good for water content include avocado, sweet potato, cucumber, romaine lettuce and yoghurt.
Pay attention to urination, sweating, stool and breathing which are all ways through which we can lose water. Also, remember that alcohol is dehydrating so make sure to drink water as well when indulging.
By Dr Estelle Moys M.Tech (Hom)
