Stay Hydrated! Water is your best friend in helping you cool off in the summer heat. Drink water every 20 minutes, but if you are going to be outside for more than an hour, you will need to replenish electrolytes. It turns out there are quite a few options when it comes to filling your body back up with water and electrolytes.
- Electrolyte-Infused Water
What’s even better than water? Water with electrolytes. When you’re dehydrated, you’re depleted of electrolytes that help your kidneys function—drinks like Smartwater and Trader Joe’s Alkaline Water Plus Electrolytes can come to the rescue and ward off a headache or other mild dehydration-related issues.
Pedialyte is an advanced, medical-grade hydration formula containing the key electrolytes potassium, sodium, and chloride designed to restore your body’s sugar and electrolyte balance. Good for both children and adults, Pedialyte gets you on the fast track to feeling better, especially when you’re sick with a stomach flu or other illness.
A favorite of athletes and workout warriors, Gatorade is chock full of electrolytes—but it’s also high in sugar. Sugar, in this case, is not all bad: it’s actually helping your body absorb the electrolytes more efficiently. Plus, Gatorade does have an option with fewer calories and sugar called G2 for those watching their sugar intake.
- Homemade Electrolyte-Rich Drink
With the right ingredients, you can whip up your own electrolyte-infused drink. The key is including sugar, salt, and plenty of water. This delicious lemon-ginger electrolyte drink recipe calls for ginger, lemon, lime juice, agave, sea salt, and mineral water.
It’s not a drink, but watermelon is 92% water. Any time you eat watermelon, you’re getting water and a hefty dose of vitamin A, vitamin C, and electrolytes.
- Coconut Water
Coconut water is nature’s version of a sports drink. It contains five main electrolytes: potassium, magnesium, calcium, phosphorus, and sodium. Like a sports drink, coconut water also has sugar. What’s the difference? A store-bought sports drink has up to four times as much sodium as coconut water, but it may also contain high-fructose corn syrup instead of natural glucose and fructose.
What to Avoid When You’re Dehydrated
On the other end of the spectrum, you’ll find drinks that can actually make you more dehydrated. Namely, drinks with caffeine or alcohol. Avoid reaching for coffee, tea, and soda, no matter how refreshing it looks. As for alcoholic beverages, keep this in mind: the higher the alcohol concentration, the more dehydrating the drink—that’s why it’s important to always drink water alongside your cocktail!
Symptoms of Dehydration
Not sure if you’re dehydrated? In addition to thirst, these are the tell-tale symptoms of dehydration:
- Dry Mouth
- Dark-colored urine
- Dry skin
Dehydration can be illness-related, due to the vomiting and diarrhea caused by a stomach flu and food poisoning. Dehydration can also be caused by exercise, heat, or even travel. The next time you’re feeling dehydrated, grab any of the above drinks to get your body back in balance!