Summer is here, and with the rising temperatures, we all need a good strategy to stay cool and hydrated. Today, let’s dive into the fascinating world of hydration and those tiny wonders called electrolytes. These are the secret ingredients that help our bodies stay energized and avoid dehydration during the hottest months of the year.

Why Hydration Matters

First things first: why is staying hydrated so important? Water is like the fuel our bodies run on. It helps with almost every process in our body. Think of it like oil in a car. Without enough oil, a car won’t run smoothly, and without enough water, our bodies can’t function at their best.

When we’re out in the sun, playing, or even just walking around, we sweat. This is our body’s natural air conditioner. But when we sweat, we lose water. If we don’t replace that water, we can get dehydrated. Dehydration is when our bodies don’t have enough water to work right. It can make us feel tired, dizzy, or even sick.

 Enter the Electrolytes!

So, where do electrolytes come into the picture? Electrolytes are tiny particles found in our bodies. They have a super-important job: they help move water and nutrients between our cells. Some common electrolytes are sodium, potassium, and calcium.

Imagine your body as a big city. The buildings are your cells, the roads are your blood vessels, and cars are the water and nutrients. Electrolytes act like traffic signals, guiding the cars to where they need to go. When we sweat, we don’t just lose water, but also some of these important electrolytes. And without them, our body’s traffic system can get a bit messy.

Choosing the Right Drinks

With all this talk about hydration and electrolytes, you might be thinking, “Okay, so I’ll just drink lots of sports drinks!” Hold on a second! While some sports drinks have electrolytes, they can also be packed with sugar. Instead, consider these healthy options:

• Water: It’s always the best choice! Try adding a slice of lemon or cucumber for some extra flavor.
• Coconut Water: This is a natural source of electrolytes, and many people love its sweet taste.
• Homemade Electrolyte Drinks: Mix a pinch of salt, some lemon juice, and a little honey in water. This gives you a good balance of electrolytes without too much sugar.

Summer is all about fun in the sun, but we have to make sure we take care of our bodies too. By understanding the role of water and electrolytes, we can make smarter choices and keep ourselves feeling great all summer long. So, the next time you’re out and about, remember to sip on some refreshing water and maybe even try a new electrolyte-rich drink. Stay hydrated and enjoy the sunshine!

 Strawberry Electrolyte Drink Recipe

Refreshing and packed with natural flavors, this strawberry electrolyte drink is not just delicious but also helps replenish those vital elements our bodies need, especially during the hot summer days.

Ingredients:

• 1 cup of fresh strawberries
• 2 cups of water
• 1 tablespoon of honey (or to taste)
• A pinch of Himalayan pink salt or sea salt
• Juice from half a lemon

Instructions:

1. Strawberry Puree: Wash the strawberries and remove the stems. In a blender, puree the strawberries until smooth.
2. Mixing: In a pitcher or large bowl, combine the strawberry puree, water, and lemon juice. Stir well.
3. Sweeten and Season: Add the honey to the mix, stirring until it’s dissolved. Then, sprinkle in your pinch of salt. This salt is what gives the drink its electrolyte boost, but you won’t really taste it with all the sweet and tangy flavors going on!
4. Chill: Place the drink in the refrigerator for about an hour, or serve immediately over ice.
5. Serve: Pour the chilled drink into glasses. You can garnish with a fresh strawberry or a slice of lemon if you like.

Remember, this homemade electrolyte drink is not only perfect for rehydration but also offers a delightful treat for your taste buds. Enjoy and stay refreshed!

Written by Irisvette Lagoa and Elizabeth C. Shephard

References

Academy of Nutrition and Dietetics. (2020, December 8). Hydrate right. eatright.org. https://www.eatright.org/fitness/physical-activity/exercise-nutrition/hydrate-right

Cleveland Clinic. (2021, September 24). Electrolytes: Types, purpose and normal levels. clevelandclinic.org. https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

Harvard School of Pubic Health. (2019, September 23). Sports drinks. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sports-drinks/

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