Bring on the summer heat and sun!! Finally, we are experiencing true summer weather!
Here are my recommendations for a safe and healthy summer - first off how to keep your body healthy and nourished in extreme heat:
Here are the important minerals that are lost through sweat and how to replace them!
1) Magnesium– deficiency symptoms are sore or spastic muscles.
Get more from: Leafy greens, almonds, halibut, quinoa or supplementation with Magnesium Bisglycinate (around 500mg/day)
2) Potassium– this mineral balances water content in the cells, a deficiency can be very serious so it is important to replenish
Get more from: Sweet potatoes, bananas, avocados, tuna or supplementation in a multi vitamin
3) Sodium– this mineral gets a bad rep but it is important for water balance and can’t be replenished by drinking water alone.
Get more from: salted almonds, adding pink salt or Himalayan salt to your meals before a hot day or workout
4) Zinc– important to correct fatigue from heat exposure
Get more from: Red meat, chickpeas, pumpkin seeds, quinoa or supplementation - around 50mg/day
Avoid Gatorade and high sugar drinks. They don’t replace your electrolyte balance enough to outweigh the high sugar content.
Here is a homemade electrolyte drink that you can use for hot days!
1/4 tsp salt
1/4 tsp baking soda
1 tbsp honey
1/2 cup orange juice (preferred juice because it has the highest potassium levels)
1 L of water
Second summer item to address - SUNSCREEN!! It is so so important to put on daily, here are my favourite natural brands:
1) Devita Solar Protective Moisturizer - this is a great daily one that is SPF 30. It is zinc based but doesn't have the thick white texture that is hard to rub in. They also have a brilliant all natural after sun serum.
2) Green Beaver SPF 60 - great for kids, it is quite thick and does have that white tint. Very water resistant!
3) Alba Organics - they have an array of different SPF and even one for sensitive skin. It is a bit thick but once rubbed in doesn't have the streaky white appearance.
Take good care this summer and enjoy the sunshine!
Dr. Kate Hunter, ND