With rising temps comes summer heat and the need to stay hydrated. Kali here, you're 212 Marketing Manager AND nutrition coach of Sweet Spot Nutrition to drop some knowledge on keeping your water level in check.
I will be the first to tell you, water is key 🔑. Nothing comes before it. It is your baseline beverage. After water is prioritized, then comes the tea, coffee, enhanced beverages, etc...I will also be the first to tell you 'no soda' but that's a conversation for another day.
Water is beneficial for so many reasons including lubricating our joints, keeping our guts moving 💩, and assisting with a dewey complexion. But in the summer, sauna time or even a tough workout we also lose a class of minerals, electrolytes, in our sweat. Specifically, sodium, potassium, chloride, magnesium, and calcium are compromised. These minerals need to be replenished which can happen with our food intake but if our diet isn't great, we've been sick, a med we're taking is impacting absorption or for some other reason those minerals are depleted we have to supplement.
Here's a few ideas on keeping your electrolytes at a healthy level:
1) Consistently consume produce: fruit and veggies are not only complimentary to water intake but are packed with the minerals you need to function well. Ever heard of eating a banana for cramps? It's because these minerals act as messengers that tell muscle and nerve cells to relax or contract. Potassium is a relaxer along with magnesium 😊 Can also be found in avocados, potatoes, and beets!
2) Beware of protein intake: if you're going to consume adequate protein or more (at least 2/3 of bodyweight in grams per day) then you need to stay hydrated so things don't go haywire. Protein is IMPORTANT so don't skimp on it to save your hydration level but rather be diligent about your water intake.
3) Drink your electrolytes: Coconut water, maple syrup and pickle juice are all awesome ways to get in the minerals without eating something. If you're hot and uncomfortable, the last thing you might want to do it chew and swallow. Try sipping water that has syrup shaken up in it (real syrup, not pancake syrup made from corn) and a small shake of sea salt.
If you're like me and like to DIY in the kitchen, try this recipe for maple lemon water! --> Maple Lemon Water
In terms of intake for water, I can tell you a safe spot to start is 100oz a day OR half your bodyweight in ounces a day. I do not feel it is necessary for the average fitness enthusiast to consume enhanced electrolyte drinks unless in dire need due to illness or a heat/sweat situation. Otherwise those drinks simply become extra calories and sugar intake and fakey food color consumption.