Heat Wave Heroes: Essential Summer Self-Care Tips

As summer sizzles on and heat waves sweep across the U.S., it’s more important than ever to prioritize self-care, especially hydration and electrolyte balance. Here’s your guide to staying cool, healthy, and vibrant during the hottest months of the year.

Hydration Heroes: The Foundation of Summer Wellness

How Much Water Do You Need? Hydration is essential, and the amount of water you need is simple to calculate: your weight divided by two equals the minimum ounces you should drink daily. For instance, if you weigh 150 pounds, aim for at least 75 ounces of water each day. If it’s an especially hot day, be certain to drink more water.

Types of Water to Consider:

• Tap Water: Typically has a pH around 7. While accessible, it’s worth noting that filtering removes added minerals, chlorine, and fluoride. Despite this, it remains a reliable source of hydration.
• Sparkling Water: A fun, fizzy option that can make drinking water more enjoyable. Just make sure it’s free from sodium, sugars, and juices to avoid unwanted additives.
• High Alkaline Water: Rich in essential minerals like magnesium, calcium, and bicarbonate, with a high pH that can enhance your hydration. This water type is particularly beneficial for those looking to boost their mineral intake.
• Alive Water: Naturally filtered and bottled at the source, with a high pH (8 to 9) due to phosphates, limestone, and borates. This water provides a refreshing and pure option for hydration. This water is sourced in Colorado. Here’s an affiliate link if you’re interested in having it delivered to your home or office.

Storage Tips: To keep your water pure and free from contaminants, store it in glass or stainless-steel containers and mark the fill line. Avoid plastics, which can leach chemicals into your water.

Electrolyte Heroes: Keep Your Body in Balance

Electrolytes are minerals vital for your body’s electrical impulses, crucial for functions like muscular contractions and maintaining a steady heartbeat. Key electrolytes include sodium, potassium, magnesium, chloride, calcium, and phosphates.

Symptoms of Electrolyte Imbalance:

• Dizziness
• Abnormal heart rate
• Confusion
• Irritability
• Exhaustion
• Nausea

Excessive sweating or drinking too much water can deplete your electrolytes. Combat this by:

• Drinking Coconut Water: Naturally rich in electrolytes and a delicious way to stay hydrated.
• Eating Bananas: A great source of potassium, which helps maintain fluid balance and supports muscle function.
• DIY Electrolyte Drink: Combine potassium, magnesium, and a pinch of salt in water. This homemade solution can be tailored to your taste and nutritional needs.

Look for brands like Nuun, which offers options with just 2 grams of sugar and provides a balanced electrolyte mix.

Seasonal Eating Heroes: Electrolytes and Hydration from Nature

Eating seasonally not only supports local farmers but also ensures you’re getting fresh, nutrient-dense foods that help maintain your electrolyte balance. We receive 20% of our fluids from foods, so it’s essential to select high water-content foods during these toasty summer months.

Fruits and Veggies to Enjoy:

• Stone Fruits: Apricots, plums, nectarines, and cherries are packed with vitamins and minerals that support overall health and hydration.
• Summer Produce: Squash, cilantro, and avocados are not only delicious but also rich in essential nutrients and electrolytes.
• Berries: Blackberries, blueberries, and boysenberries are loaded with antioxidants, vitamins, and hydration benefits.

These foods are packed with phytonutrients, vitamins, minerals (electrolytes), and hydration to keep you feeling your best. Incorporating a variety of these seasonal options into your diet ensures you get a wide range of nutrients that support your body’s needs during the hot summer months.

Meditation Tips for Summer:

• Morning Meditation: Start your day with a few minutes of meditation in the morning sun. Find a quiet spot, close your eyes, and focus on your breath. Let the warmth and light energize you for the day ahead.
• Mindful Walks: Take a stroll outside, paying attention to the sights, sounds, and smells around you. Walking meditation can help you stay present and appreciate the beauty of summer.
• Evening Relaxation: As the sun sets, spend a few moments in quiet reflection. This can help you unwind and prepare for a restful night’s sleep.

Embrace the Heat with Confidence

Summer is a time for fun and relaxation, but it’s also crucial to take care of your body, especially during heat waves. By staying hydrated, maintaining your electrolyte balance, and enjoying seasonal produce, you can keep your energy up and enjoy everything the season has to offer.

Be your own Heat Wave Hero: stay cool, stay hydrated, and have an amazing summer!

From my heart to yours,

❤