Stay Hydrated and Balanced This Summer

A Functional Medicine Perspective

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Summer is here, and with it comes long, sun-drenched days, outdoor adventures, and rising temperatures. While soaking up the sunshine is great for mood and vitamin D production, the heat can also lead to dehydration if you’re not careful. Staying properly hydrated is about more than just drinking water, it’s about maintaining the right balance of electrolytes and minerals that help your body function optimally.

Why Hydration Matters More in the Summer

Water is the foundation of life, making up about 70% of our bodies. It plays a crucial role in digestion, circulation, temperature regulation, and even brain function. During the summer months, excessive sweating from heat, exercise, or even just a busy day outdoors can lead to fluid loss, making dehydration more likely. This is especially relevant to Naples, where we have ample outdoor sporting opportunities like tennis, pickleball, golfing, jogging, and biking, to mention a few.

Dehydration doesn’t just make you feel thirsty—it can cause fatigue, headaches, muscle cramps, dizziness, and even impair cognitive function. In fact, studies have shown that even mild dehydration can reduce focus, memory, and mood, making it harder to think clearly and stay energized. But hydration is not just about water; it’s also about electrolyte balance.

Electrolytes are essential minerals that help regulate fluid balance, nerve function, and muscle contractions. When you sweat, you lose not just water but also key electrolytes, especially sodium, potassium, and magnesium—which must be replenished to keep your body functioning properly.

• Sodium: helps maintain fluid balance and prevents excessive water loss. It also plays a role in muscle contractions and nerve signaling.

• Potassium: supports proper muscle function, heart health, and cellular hydration.

• Magnesium: helps with muscle relaxation, energy production, and reduces the risk of cramping.

If you’ve ever felt exhausted or lightheaded after sweating a lot, chances are your body needed not just water, but also these essential electrolytes.

Best Ways to Stay Hydrated Naturally

While sports drinks are marketed as hydration boosters, many are loaded with added sugars, artificial flavors, synthetic ingredients, or toxic artificial sweeteners. Instead of relying on commercial products, stick with natural alternatives that provide the same benefits without unwanted additives:

• Coconut Water – Nature’s perfect hydration drink! It’s packed with potassium, sodium, and magnesium, making it a fantastic alternative to commercial sports drinks.

• Herbal Teas – Peppermint, hibiscus, and chamomile teas are hydrating, soothing, and caffeine-free, making them a great way to boost fluid intake without stimulants.

• Natural Electrolyte Drinks – A simple homemade electrolyte drink can be made with water, a pinch of sea salt, fresh lemon juice, and a ¼ teaspoon of honey for natural energy.

• Water-Rich Foods – Eating hydrating foods like watermelon, cucumbers, oranges, and leafy greens can help replenish fluids and essential minerals.

Hydration is about more than just drinking enough water—it’s about maintaining the right balance of fluids and electrolytes to keep your body functioning at its best. This summer, prioritize natural hydration sources, eat mineral-rich foods, and listen to your body’s thirst signals. With the right approach, you can stay energized, focused, and feeling your best all season long.

So, grab a glass of coconut water, enjoy a refreshing herbal tea, and make hydration a priority this summer!

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The author of Diet Slave No More!, Svetlana Kogan, MD, IFMCP is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience.

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