We are in the thick of summer, which for me means hot temperatures, humidity, a lot of outside time and a lot of sweating. Add in breastfeeding on top of that and you have a recipe for dehydration. That’s why I take my hydration very seriously and have a typical routine around it each day.
What Minerals Do We Lose When We Sweat?
Sodium and potassium are the minerals we lose the largest amount of when we sweat. Calcium and magnesium are lost in much smaller amounts that typically are not going to lead to a deficiency. We also lose trace amounts of other minerals but they are not significantly impacted.
This is why I am primarily focusing on sodium and potassium when I am adding minerals to hydrate. Sodium and potassium are also crucial for our absorption of water since they play an important role in how we maintain fluid balance and increase absorption in our intestinal tract. They also help increase water retention and reduce excessive water loss through urine. You know how some people are constantly peeing? That’s not great for our hydration and mineral status.
How I Hydrate Daily In The Summer
This is what works for me in this season. This doesn’t mean it will work for you. You want to make sure you talk to your doctor before making any changes.
- Wake up and have ¼ tsp sea salt with about 8oz of water. This rehydrates me after not drinking water all night and gives me a boost in energy.
- The next thing I drink is while I’m making breakfast. I mix my herbs that I am using to support healthy blood sugar and breast milk supply with Paleovalley Supergreens. The herbs I’m using are moringa and alfalfa. I’m using them because my cycle returned early postpartum due to stress from having a reflux baby and not a lot of sleep and my supply dips during my luteal phase. I don’t think everyone needs these postpartum. I mix the supergreens in because they hide the taste of the herbs. This herb, greens mixture is rich in a variety of minerals. I mix it with about 12oz of water.
- Mid morning hydration: I make a mineral drink to bring outside with us or sip on while we do activities/chores/play. Here’s what it is:
- ~40oz of water
- 1 heaping scoop of Pickleball powder by Jigsaw (mostly potassium)
- ½ tsp sea salt
- This gives me about a 1:1 ratio of sodium and potassium.
- Afternoon hydration: I repeat the same drink above.
- I typically have a glass of water with or after meals without any minerals added. This is about 8oz at lunch and dinner.
- If I sweat a lot that day and feel thirsty in the evening before I make dinner I will often have about 20oz of water with a scoop of Paleovalley electrolytes in them (the watermelon one is SO good). This gives me a little boost of sodium and potassium but not as much as my two other drinks and quenches my thirst. If you want to try out Paleovalley’s electrolyte powder, you can use the code HORMONEHEALINGRD for a discount. This is an affiliate code, which means I make a small commission when you purchase.
- I don’t drink much after dinner and before bed since I’m often less active (post bath time of course) and am winding down for the night, so I don’t need it.
You will see I drink about 130 oz of water daily, which is a good amount but appropriate for the amount I sweat in the summer and the increased demand from nursing. I’m also around 175lb for some context. The amount we need is going to depend on the person. I like having people track their current water intake and also pay attention to possible symptoms of dehydration. See signs of dehydration below!
Possible signs of dehydration:
- Dry lips
- Dry mouth
- Dry skin
- Headaches
- Flushed skin
- Muscle cramps
- Heat intolerance or chills
- Constipation
- Swollen feet
- Dark-colored urine
- Sugar cravings
- Dizziness
- Fatigue
- Irritability
- Rapid heart beat
- Low blood pressure
Why Hydration Matters
Water plays a crucial role in the body, performing several vital functions that are essential for our health:
- Regulating Body Temperature: Water helps maintain a stable body temperature through processes like sweating and respiration.
- Transporting Nutrients and Oxygen: Water in the blood carries nutrients and oxygen to cells and removes waste products.
- Protecting Organs and Tissues: It acts as a cushion for the brain, spinal cord, and other vital organs, protecting them from shock and damage.
- Lubricating Joints: Water serves as a lubricant and cushion for joints, helping to reduce friction and maintain smooth movement.
- Aiding Digestion: Water is essential for saliva production, which begins the process of digestion. It also helps dissolve and process nutrients.
- Removing Waste: Water is involved in the excretion of waste products through urine, sweat, and stool.
- Maintaining Electrolyte Balance: It helps balance electrolytes (like sodium and potassium) that are crucial for muscle function, nerve signaling, and hydration.
- Supporting Metabolic Processes: Many chemical reactions in the body, including those that produce energy, require water.
- Preventing Dehydration: Adequate water intake prevents dehydration, which can lead to various health issues such as kidney stones, urinary tract infections, fatigue, and cognitive impairment.
- Maintaining Skin Health: Proper hydration helps maintain skin elasticity and appearance, reducing the likelihood of dryness and skin disorders.
I could go on. Clearly, water is important on many different levels. I hope this post inspired you to work on your own hydration routine to ensure you’re thriving this summer (and beyond).
Here a few adrenal cocktails you may find helpful for staying hydrated!
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