We typically work a month or so in advance for Avenue magazine features. It’s currently the end of May as I’m writing this piece, and the heat index this week will hit 111 degrees. In May.
Something else that’s mind-blowing? Last summer was the hottest the Northern Hemisphere has seen in 2,000 years. The hottest summer in two thousand years, y’all. When we’re dealing with heat like this, hydrating our bodies efficiently becomes more important than ever.
Optimal hydration is at the core of feeling our best. It’s essential for energy, mood, focus, metabolism, workout performance and recovery. It also supports healthy joints and skin and plays a role in prevention of muscle cramping.
Sub-optimal fluid intake – even just low-level dehydration – can increase heartrate, fatigue, headache and risk of cramping. More significant dehydration can lead to heat exhaustion or heat stroke.
How much fluid do we need?
Aim for at least half your body weight in ounces as a daily baseline. If you lose large volumes of sweat during exercise or work outdoors, add an extra 16 to 24 ounces for every pound of sweat lost.
For example, a 150-pound woman who loses three pounds of sweat during a high intensity workout will need 75 ounces of fluid as her baseline, plus an additional 48 to 73 ounces to replenish sweat losses, for a total of approximately 125 to 150 ounces of fluid daily.
What ‘counts’?
Any fluid that doesn’t contain alcohol ‘counts’ toward our daily intake. Yes, even coffee and tea as well as high-liquid foods like Greek yogurt, vegetables and fruits, soups and smoothies.
Pure water is great, but when we’re losing large volumes of sweat, we need to replenish electrolytes as well. Sodium is the primary electrolyte lost in sweat (along with smaller amounts of potassium, calcium and magnesium) and is by far the most important electrolyte to consider in fluid replenishment.
Sweat researchers have found that when our sweat rate is elevated (like during our hot and humid summers), a good rule of thumb is to aim for 300 to 600 mg sodium per hour of exercise or work outdoors.
Clean-label sports drinks
I don’t recommend products like Powerade and Gatorade. These sports drinks have a relatively moderate sodium content (around 260 mg per 20 ounces); they contain 34 grams of added sugar – nearly nine spoons of sugar in every 20-ounce bottle, plus artificial food dyes like red 40, yellow 5 and blue 1.
Instead, my preferred brands contain 300 to 1,000 mg sodium per 16 to 20 ounces (providing more sodium for those who need it), with little or no sugar and no artificial colors or sweeteners. I also like that they’re all water bottle add-ins (e.g. stick packs or tablets), so you can make them as concentrated or diluted as you prefer.
For those who don’t love the sweetness typical of most sports drinks, simply add a quarter teaspoon of table salt to 20 ounces of water. You’ll get approximately 600 mg sodium without significantly impacting palatability. I also love this recipe below for a non-sweet citrusy blend with a bit of a kick.
Try these out, and email me at wellness@myneworleans.com to let us know what you think!
DIY Sports Drink | Ginger Lime + Sea Salt
600 mg sodium, 360 mg potassium,
30 calories, 8 grams carbs,
less than 1 gram sugar
16 ounces water
1/4 teaspoon sea salt
1 pinch of potassium chloride (or salt-free seasoning like ‘No Salt’)
1 to 1 1/2 ounces fresh ginger juice (recipe below)
1 to 1 1/2 ounces lime juice
Plant-based zero-calorie sweetener like monkfruit or stevia, 1-2 teaspoons, to taste (optional)
Add all ingredients into a reusable or empty water bottle and shake well. Sip chilled.
To make ginger juice without a juicer: Blend about five ounces of peeled ginger with one cup of water, for about one minute, until smooth. Using a fine mesh strainer, strain the
juice to remove the pulp. Store in an airtight container and refrigerate for up to one week.
Here are my current favorites that are rich in electrolytes while still keeping sugar in check.
LMNT
1,000 mg sodium,
200 mg potassium, 10 calories,
2 grams carbs, 0 sugar;
sweetened with stevia.
MyHy ZERO
500 mg sodium,
80 mg potassium, 0 calories,
0 carbs, 0 sugar;
sweetened with stevia (added bonus: MyHy is locally owned)
Liquid IV Sugar-Free
530 mg sodium,
380 mg potassium, 20 calories,
5 grams carbs, 0 sugar;
sweetened with allulose and stevia
Nuun Sport Hydration
300 mg sodium,
150 mg potassium, 16 calories, 4 grams carbs, 1 gram sugar; sweetened with stevia