July is here, and so is the heat! Now we can enjoy the fun activities we’ve waited so long to do — hanging out at the beach, gardening, or going for that long awaited warm weather nature walk. These are all amazing activities to get your steps in, get moving and certainly has positive health benefits when done in moderation and in consideration of your body’s needs. What many of us tend to overlook is our body’s hydration needs increase along with the need for extra electrolytes. More time sweating outdoors means more emphasis for replenishing those lost fluids. So why electrolytes, isn’t plain water good enough? Yes, plain old water is great, but it only goes so far if you’ve been losing moisture via sweat. Remember sweat is more than just water, containing roughly 1% sodium (why it tastes salty), potassium, urea, and other trace minerals and substances. Did you know trace amounts of magnesium, calcium, vitamin C can also be found in your sweat? Our body utilizes those electrolytes to help regulate the nervous system, even the regulation signaling of our heartbeat and helps keep the body stable. This makes the case for why adding an electrolyte to water is a smart choice, especially if doing outdoor activities, sports, or anything that makes you sweat. Sweating is one of the detox tools the body uses to eradicate toxins or unwanted substances from the body. This is one reason why fevers often produce sweat to help rid the body of a viral invader for example. Electrolytes are great for illnesses too!

We’re all excited (well most of us are) for the warm weather and you may be tempted to push through warning signs that your body is becoming fatigued or overheated and stay outdoors for extended periods of time, but don’t. Just pace yourselves! Prudence and a healthy respect for the heat is warranted. Ignoring the body’s early warning signs can be downright dangerous. Common issues sending folks to the ER this time of year are heat stroke and heat exhaustion issues. So, what are some top tips for not losing your cool in the summer heat?

1. Stay hydrated — add electrolytes to your fluid intake and enjoy with some ice. Insulated metal jugs and bottles work very well to keep those liquids cool on the hottest of days.
2. Take frequent breaks to cool off (Use your car A/C, house A/C for a 10-15 min break.)
3. Avoid working outdoors on high heat advisory days if possible, or limit your time outside on the hottest days.
4. Do outdoor activities in the morning or in the cooler time around sunset or dusk, never midday or afternoon when the temperatures are at their highest. Cloudy days can be better options too, but don’t be fooled and still take precautions.
5. Wear a damp neck cooling towel & keep a cool bucket of water nearby to rewet and reapply.
6. Be realistic & reasonable with your outdoor activity goals.
7. Plan ahead! Strategically plan a few days or weeks to accomplish a larger outdoor project. Remember the adage, “Rome wasn’t built in a day?” Give yourself grace to pace!
8. Wear sunscreen and reapply often.
9. Consider using a pop-up tent or beach umbrella over the area you’re working for some shade to help stay a little cooler.
10. Eat a chilled snack like a frozen yogurt, frozen grapes, chilled watermelon, or a chilled pickle, be sure to head out nourished with a healthy meal containing protein.

Remember, when you take care of your body, it will take care of you!