23 Apr Best Warm-Weather Hydrators
Hydration is important to everyone’s health any time of year. It can become critical if your train hard, especially as warmer temps approach. Proper hydration has a significant impact on your overall results. Keep in mind electrolyte balance does not come from your fluid intake alone. Fresh fruits, vegetables, and other foods play a crucial role in proper hydration.
Electrolyte Balance Maintenance
Most experts agree that your body maintains electrolyte balance through your dietary intake. There are variables which change these outcomes. Some of the most common are neglect, intense exercise, extended durations, and excessive temperatures. Any combination of these could result in serious health complications and even stroke.
Make sure you eat plenty of fresh produce throughout your week. It is excellent for snacking on and extremely diabetic friendly. Artificial sweeteners from processed snacks and fruit drinks can also deplete your body of vital hydration stores.
Ensure you drink good old fashion water on a daily basis. Opt for 100% juices or blend your own and try to avoid fake fruit drinks. Soda is also a no-no, especially diet or low sugar versions. These are pretty much void of nutrition and the additives can actually make you thirstier.
Keep in mind that you should replenish your bodily fluids every night before bed. You’ll need to repeat this process in the morning and at lunch. Try drinking water before going to sleep and add a splash of lemon in the morning. Throw in some ice and your favorite powdered supplement for a thirst-busting slushy for afternoon replenishment.
Your weight divided in half is the standard number of ounces you should drink every day. If you routinely workout, replenish your stores throughout your session. Drinking too much can have consequences as well, especially in combination with intense physical activity. You could end up with a bloated stomach or even severe cramps.
Experiment while you work out to determine what levels are optimal for your body. Use a cup which measures the number of ounces. Take sips when you’re thirsty, but you should never guzzle it.
If your routine is extremely demanding, you might consider an electrolyte replenishment drink. These generally consist of bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium. The basic DIY recipe calls for water, sugar, and salt. Add freshly squeezed juice for a more flavorful electrolyte balance and a micronutrient boost.
Note: Examples of intense sessions are cross-fit training. HIIT, and extreme lifting. These activities might also call for a protein replenishment shake.
There are many reasons you should stay well hydrated. Some of these are essential for those who routinely train, especially to build mass. If your kidneys don’t get enough water for proper function, your liver puts fat burning on hold while it pitches in for them.
- Your body is anywhere from 55% to 65% water.
- Proper hydration is required to streamline nutrient delivery.
- Your body also needs it to eliminate toxins or waste from your tissues and organs.
- Glycogen from carbs binds to water and both are burned when your body needs fuel.
- It assists your body in efficiently utilizing nutrients from your health supplements.
- Fluid is key to muscle catabolism which is a critical element in building mass.
One way you can refresh your body is with infused water. There are specially made infusion bottles available, but you don’t need to one. Simply quarter up a lemon, lime, or both and cover with water in a glass jar. Make sure it has a tightly sealing lid. Place this in the fridge for a couple of hours and you’re good to go.
This method also floods your body with vitamins, minerals, and antioxidants depending upon what you choose to infuse. You can use a gallon size sun tea jar to make a large batch. Fill your water bottle, or a couple, and go.
Try your favorite fruits and vegetables to discover which work best for you. Don’t forget to include herbs to boost both flavor and nutrients. The measurements mostly depend upon the fresh ingredients you choose to incorporate. Juicier ingredients require less water. Check out these infused combo ideas.
- Lemon, Strawberry, & Ginger
- Watermelon, Cucumber, & Mint
- Lime, Black Cherry, & Cilantro
- Blackberry, Blueberry, & Lavender
- Cranberry, Orange, & Basil
Tip: Use a tea infuser to contain your herbal ingredients.
As mentioned previously, your dietary intake is your best source of balanced electrolytes. You don’t have to buy an expensive juicer or even infuse your water. Simply visit your local farmers’ market for recipe ingredients and snack items. You can also make some nutrition packed, hydrating smoothies.
Fresh fruit, protein powder, and frozen yogurt make a powerfully tasty breakfast. It includes all the vital elements your body needs to maintain your electrolyte balance. Choose dairy-type products which align with your health goals. Replace milk with soy or almond for a vegetarian-friendly shake. There are many frozen yogurt treats made entirely of plant-based ingredients as well.
Pour about one cup of milk or dairy substitute into a blender. Add One to one and a half cups of fresh fruit. Scoop in 3 ounces of frozen yogurt. Throw in a spoon or two of honey and a dash of cinnamon to taste. Blend until the texture is smooth. This should take about 30 seconds.
Without a powder supplement, this smoothie provides around 12 grams of protein. At about 300 calories, 13 grams if from fat. You’ll get fiber and carbs from the fruit. It offers easy to digest vitamins and antioxidants as well. Of course, the ingredients you choose determines the power of the hydration and nutritional boost.