Rehydration Strategies in the Summer Heat!

Well, the heat is on, at least in Arizona. Not only am I feeling the 115 degree burn, I am seeing the toll it is taking on those around me, including patients. So if you are located in my region north of the equator, it’s certainly coming with a vengeance and these tips may help you prevent headaches, mood swings, brain dysfunction and most importantly heat stroke. 

It is Healthy to Sweat!
Sweating cleans your pores, promotes healing and detoxification of cadmium, mercury and toxic minerals. And of course it is one way to cool down the body. The sooner you sweat the sooner you cool down. So, exercise in warm climate or a heated room speeds up the benefits of the exercise such as calorie and fat burning. However, be careful because profuse sweating can lead to dehydration.

It is Unhealthy to Become Dehydrated!
Dehydration occurs when you lose more fluids than you take in, preventing your body’s cells from carrying out their normal functions. So it’s important to replace water in the body as soon as you are losing it.

Better to Prevent Dehydration than have to Rehydrate!Costa Rican flower
My simple strategies are basically the same for both:

  1. Drink enough filtered water until your urine is a light yellow color.
  2. Nourish yourself on rehydrating foods such as cucumbers, tomatoes, sprouts, watermelon, cantaloupe, watercress, kale, celery and spinach. A blended raw veggie juice adds a taste advantage over plain old water and supplies you with powerful antioxidants. I recommend only incorporating a small amount of fruit to minimize the sugar content in your drink.
  3. Avoid the popular electrolyte sports drinks since they typically contain high fructose corn syrup and artifical sweeteners and colors, not to mention a heaping amount of sugar! These drinks not only fail to keep you hydrated but also mess with your body’s production of human growth hormone. The sugar will also contribute to tooth erosion over time. There are some decent electrolyte sports drinks sold by healthcare professionals that do not contain the dangerous ingredients I mentioned and still supply the nutrients to replenish your fluids and prevent muscle cramping. Ask your natural healthcare professional or email me at
  4. Prepare a simple natural electrolyte drink: Mix organic blueberry and/or pomegranate juice with mineral or soda water and add a teaspoon of unrefined Himalayan sea salt. Voila! A tasty, refreshing alternative to boring water.
  5. Fresh coconut water is a great option since it naturally contains a high level of electrolytes without the risk of fructose elevation.
  6. Act consciously! It’s easy to get wrapped up in a tennis match for example, but listen to your body! Severe symptoms can be life threatening. Keep filtered water handy. Stock fluids in a cooler when on the road. Low fluid levels gives rise to dizziness, brain fog and puts you at risk for fainting; a brutal hazard if you are behind the wheel!

Beware of Signs of Dehydration. I like the article posted on the Mayo Clinic website which gives you a concise list of signs and symptoms to watch out for. Click here to read the article.

Stay tuned for the next article where I will share valuable tips on keeping your skin protected, rehydrated and youthful!

Like this article? Please post a comment and share it to your social media accounts! 

Dr. Melanie

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