5

votes

How do you guys stay hydrated in this heat?

Answered on August 19, 2014
Created July 06, 2012 at 4:58 PM

With many in the US experiencing 100 degree + days, what do you do to keep hydrated? Is there a paleo-friendly Gatorade type drink (besides coconut water)?

I've been drinking a lot of of water (with a pinch of Himalayan salt sometimes), mineral water, orange juice, fruits, and even had a Gatorade. But despite getting in a lot of liquids I still feel a bit dehydrated. I work outdoors and am sweating most of the time.

So what's the best way to stay hydrated?

Also, I find eating meat and fatty foods very hard in this hot weather. Anyone else eating more vegan in this heat?

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on July 17, 2012
at 05:37 PM

@Canis Minor: 10 chicken livers or 1/4 veal liver. 2 tablespoons garlic powder or 1 clove of garlic. 2 tablespoons lemon juice. Water Blend and drink.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on July 08, 2012
at 12:47 PM

Why is it that everything you drink has to be "exciting"? That is what the soft drink companies would love you to believe, that drinking their magic potion will be both delicious and healthy. It's all bunk.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:27 AM

Very good, any particular salt you use?

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:27 AM

Thanks Smitty, I'll look into Vidration.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:26 AM

Yes, I do like water and I do like salt. But can get boring sometimes.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:19 AM

The cranberry juice is a nice idea, I'll have to try that. Juice (mostly been using OJ) with some mineral water and occasionally salt has been very satisfying.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:15 AM

Sounds like you're on top of it. What kind of liquid minerals do you use? I didn't even know something like sodastream existed, I may have to get one. Thanks!

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:14 AM

@Jayech, yea same here. It wasn't even a big deal when I realized I was out of meat. More heat = no meat!

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 07, 2012
at 02:28 PM

@Mike: Really. Kidneys give up potassium in order to retain sodium when dietary sodium is inadequate. Assuming adequate potassium in the diet, adding sodium spares potassium. I guess you might need to supplement potassium if you don't get enough from food, but that's not specific to sweating.

7fc82eebafd44badc73c520f44660150

(3275)

on July 07, 2012
at 11:49 AM

What about potassium? Just water and salt, really?

C326acd0ae246a39c5685f2ba72e3136

(1631)

on July 07, 2012
at 04:31 AM

Yes I agree. I prefer to eat my watermelon unsalted though. I juice many green veggies so I get plenty of salt anyway.

46c9fbd45b82453f6a2dfe614a853314

(1876)

on July 07, 2012
at 01:34 AM

Cantaloupe (sp?) is very hydrating and refreshing too. I also sprinkle salt right on a cuke and eat it - not peeled or chopped - just down that bad boy. Or fresh tomatoes - eaten just like an apple (again with a little salt) YUMMO

46c9fbd45b82453f6a2dfe614a853314

(1876)

on July 07, 2012
at 01:31 AM

I second that - I work with a paving crew 12+ hours a day. I do find I'm eating a lot more fruit - a lot of watermelon! It's not LC, but it is SOOOOOO good. I can't stomach meat & fat on hot days.

03a4ec34751186201a56da298ac843ce

(4100)

on July 06, 2012
at 11:28 PM

I used to like these, but now the ingredients include sodium benzoate! Isn't that bad stuff?

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 06, 2012
at 10:38 PM

It's most pronounced during the first stage of a VLC diet when glycogen stores are being depleted. Glycogen in the storage form is roughly three parts water and one part glycogen, and high-carb diets cause sodium retention. So when you cut carbs you lose both water and salt.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 09:01 PM

@Meatymichael Ahh yes, I love watermelon. @MathGirl72 +1 for the salted watermelon.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 08:57 PM

Thanks for the link, some nice ideas there. Well I also have IBS so I'm sure that's affecting my hydration levels in some way. But in the past when I've used barley juice powder (Just Barley brand), I've noticed big improvements in digestion & overall wellbeing. And it's very high in organic sodium. So I'm gonna start supplementing that again. How does low carb increase the need for salt?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 06, 2012
at 08:06 PM

Oh...just 2-3 oz of liver per smoothie is fine to not notice it.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 06, 2012
at 08:06 PM

lol...hey, don't knock it! this is how I trick my kids into "eating" liver (not for the purpose of rehydration though). Put in some yogurt and plenty of berries with a bit of honey and your set.

0382fa263de4c83328dc34a56e25437f

(4238)

on July 06, 2012
at 08:03 PM

Recipe, or it didn't happen!

61844af1187e745e09bb394cbd28cf23

(11058)

on July 06, 2012
at 08:00 PM

Salted watermelon is also yummy and helps get more salt into you!

4b05d725a8332e8e917a4ca58b6e8a1e

(1239)

on July 06, 2012
at 07:59 PM

Oh wow, interesting to hear that you too are having an aversion to meat/fat in summer weather. I couldn't figure out what the heck was wrong with me when it started getting hotter. All I wanted to eat were fruits, vegetables, and the occasional piece of fish. I finally stopped fighting it and realized I'm not going to have a steak again until after the temperature drops.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on July 06, 2012
at 07:54 PM

seriously gross. I'm about to puke.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 06, 2012
at 06:47 PM

@Kyev: I don't know if there's an advantage to organic salts, but I'd have to wonder if they would be available in the quantities you're likely to need. You didn't mention it in your question, but being low carb will increase your need for salt, too. Here's a link to some recipes for homemade electrolyte drinks that use water, fruit juice, and salt: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/how-to-make-a-homemade-electrolyte-drink.html

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 06:11 PM

Good advice. I go by urine color and amount of times during the day. I read roughly 6 times is a good number.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 06:03 PM

As far as the Gatorade, that was a one time kinda thing...someone offered it to me and I couldn't turn it down. I guess I'm in a different camp when it comes to fueling the body. I believe adequate protein is certainly necessary to maintain good structure and organ function, but when it comes to supporting a healthy metabolism simple sugars (i.e fruit) are the way to go.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:56 PM

My urine is not always clear (sometimes pretty straw colored) which is why I'm a bit concerned. Do you believe there is any advantage in getting "organic" salts from plants (i.e. barley greens, beets, greens) over sea salt/Himalayan salt/the white stuff?

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 06, 2012
at 05:55 PM

Okay, that sounds really, really gross! And how would that help with hydration?

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:53 PM

I wouldn't doubt that it works (I eat it occasionally)...but a liver smoothie sounds not so appetizing.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:45 PM

Yea I love coconut water...problem is it's hard to enjoy the bottled stuff when you've had it straight out of a coconut in the tropics.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:44 PM

No, I haven't. Kinda something I was looking for, thanks!

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:42 PM

Yep no central a/c either. Wohoo for window units! I've also been working mornings and evenings to avoid the midday heat. Thanks for the ideas. Kambucha sounds really good right about now.

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11 Answers

6
D1d9b0d839144b72b5f5dae893a686d3

(602)

on July 06, 2012
at 05:03 PM

Drink some coconut water.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:45 PM

Yea I love coconut water...problem is it's hard to enjoy the bottled stuff when you've had it straight out of a coconut in the tropics.

4
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 06, 2012
at 05:35 PM

Basically, in order to avoid dehydration, you need water and salt.

You can roughly gauge water consumption by urine color and frequency of urination. Urine should be fairly clear, and you should be going at least as often as you do at other times of the year.

If water consumption is adequate but not doing the trick, add salt to your diet. Take salt tablets if necessary.

Also, lose the orange juice and Gatorade. The sugars will not be doing you any favors.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 06, 2012
at 06:47 PM

@Kyev: I don't know if there's an advantage to organic salts, but I'd have to wonder if they would be available in the quantities you're likely to need. You didn't mention it in your question, but being low carb will increase your need for salt, too. Here's a link to some recipes for homemade electrolyte drinks that use water, fruit juice, and salt: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/how-to-make-a-homemade-electrolyte-drink.html

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 08:57 PM

Thanks for the link, some nice ideas there. Well I also have IBS so I'm sure that's affecting my hydration levels in some way. But in the past when I've used barley juice powder (Just Barley brand), I've noticed big improvements in digestion & overall wellbeing. And it's very high in organic sodium. So I'm gonna start supplementing that again. How does low carb increase the need for salt?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 06, 2012
at 06:11 PM

Good advice. I go by urine color and amount of times during the day. I read roughly 6 times is a good number.

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 07, 2012
at 02:28 PM

@Mike: Really. Kidneys give up potassium in order to retain sodium when dietary sodium is inadequate. Assuming adequate potassium in the diet, adding sodium spares potassium. I guess you might need to supplement potassium if you don't get enough from food, but that's not specific to sweating.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 06:03 PM

As far as the Gatorade, that was a one time kinda thing...someone offered it to me and I couldn't turn it down. I guess I'm in a different camp when it comes to fueling the body. I believe adequate protein is certainly necessary to maintain good structure and organ function, but when it comes to supporting a healthy metabolism simple sugars (i.e fruit) are the way to go.

7fc82eebafd44badc73c520f44660150

(3275)

on July 07, 2012
at 11:49 AM

What about potassium? Just water and salt, really?

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:56 PM

My urine is not always clear (sometimes pretty straw colored) which is why I'm a bit concerned. Do you believe there is any advantage in getting "organic" salts from plants (i.e. barley greens, beets, greens) over sea salt/Himalayan salt/the white stuff?

F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on July 06, 2012
at 10:38 PM

It's most pronounced during the first stage of a VLC diet when glycogen stores are being depleted. Glycogen in the storage form is roughly three parts water and one part glycogen, and high-carb diets cause sodium retention. So when you cut carbs you lose both water and salt.

3
61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on July 06, 2012
at 05:26 PM

I'm in the same boat with you when it comes to hydration! I live in the South, without central a/c, and it is brutal. I avoid going outdoors during most of the day, doing my gardening and everything in very early morning and evening hours. I feel for you working out there!

In addition to water, I drink kombucha like it's going out of style. Iced hibiscus tea (you can sweeten with a lil raw stevia, or some fruit juice, if you prefer) is also really tasty and refreshing. To keep your salt in balance, without having to put salt in your water, try munching on a little salty snack (I like jerky and baggies with salted cut-up tomatoes and cucumbers) throughout the day.

The heat does make it hard for me to eat the rich foods I normally love. I end up eating a lot of meaty soups and salads topped with meats, to get my nutrition in. Also lettuce wraps and stuffed tomatoes.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:42 PM

Yep no central a/c either. Wohoo for window units! I've also been working mornings and evenings to avoid the midday heat. Thanks for the ideas. Kambucha sounds really good right about now.

1
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 07, 2012
at 03:11 AM

Coconut water has most electrolytes. If you dont like the canned stuff, you could use whole coconuts?

Salt + unsweetened cranberry juice + mineral water is a good one.

Cranberry doesnt have much sugar at all, and most of it is glucose (which is good for hydration actually, in moderation) + its got plenty of potassium, which is important. If you got sodium (salt) and potassium (cranberry) + glucose (cranberry), you got basically everything a poweraid is bringing to the table...

Tomatoe juice is also a low sugar juice, thats a bit higher in potassium than cranberry. So you could add a bit of salt to some tomato juice, and dilute it a bit wit mineral water, and that may work pretty well too.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:19 AM

The cranberry juice is a nice idea, I'll have to try that. Juice (mostly been using OJ) with some mineral water and occasionally salt has been very satisfying.

1
C326acd0ae246a39c5685f2ba72e3136

on July 06, 2012
at 07:40 PM

Watermelon. During the summer eating fatty meats sounds very nasty. I eat so much watermelon during these few months. I'm also outside for most of the time too. Skating, working construction, Park workouts and I feel as if watermelon is extremely hydrating as well as delicious.

61844af1187e745e09bb394cbd28cf23

(11058)

on July 06, 2012
at 08:00 PM

Salted watermelon is also yummy and helps get more salt into you!

C326acd0ae246a39c5685f2ba72e3136

(1631)

on July 07, 2012
at 04:31 AM

Yes I agree. I prefer to eat my watermelon unsalted though. I juice many green veggies so I get plenty of salt anyway.

46c9fbd45b82453f6a2dfe614a853314

(1876)

on July 07, 2012
at 01:34 AM

Cantaloupe (sp?) is very hydrating and refreshing too. I also sprinkle salt right on a cuke and eat it - not peeled or chopped - just down that bad boy. Or fresh tomatoes - eaten just like an apple (again with a little salt) YUMMO

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 09:01 PM

@Meatymichael Ahh yes, I love watermelon. @MathGirl72 +1 for the salted watermelon.

1
C4fa226c86c0ac5d2f49b48069c1c1a8

(120)

on July 06, 2012
at 05:05 PM

Have you tried adding Nuun tablets to your water? They're hydration tablets that add much needed electrolytes to your system when consumed.

http://www.nuun.com/products

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:44 PM

No, I haven't. Kinda something I was looking for, thanks!

03a4ec34751186201a56da298ac843ce

(4100)

on July 06, 2012
at 11:28 PM

I used to like these, but now the ingredients include sodium benzoate! Isn't that bad stuff?

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on July 07, 2012
at 10:45 AM

In the mornings, I have a large glass of holy basil + green tea in the morning, after the coffee.

Work does provide water, but it's in plastic bottles.

So, I bring a chilled refilled 750ml glass bottle of Pellegrino with me to work. I refill this at home using RO filtered water and a sodastream. To this, I add a few drops of liquid minerals. I'd love to use the 1L bottles, but they don't have a screw on cap, so I stick to the 750ml ones.

I also carry 1-2 8oz tetrapacks of coconut water, and sometimes only need 1.

This works very well despite the fact that I walk about 30mins to/from the train station and work, and during lunch I spend about an hour outside in the park, part of which is a long walk - yes, even when it's over 90F outside.

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:15 AM

Sounds like you're on top of it. What kind of liquid minerals do you use? I didn't even know something like sodastream existed, I may have to get one. Thanks!

0
9a5e2da94ad63ea3186dfa494e16a8d1

on July 07, 2012
at 02:56 AM

At the risk of stating the obvious, extra water and a little extra salt on my food? I make it a point to drink at least a quart of water per day, and put some extra sea salt on my meals. I definitely have salr cravings in the summer.

I avoid all processed and sugary drinks, and drink smoothies in moderation, since they are usually full of sugar. I mean, drink water, y'know?

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:26 AM

Yes, I do like water and I do like salt. But can get boring sometimes.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on July 08, 2012
at 12:47 PM

Why is it that everything you drink has to be "exciting"? That is what the soft drink companies would love you to believe, that drinking their magic potion will be both delicious and healthy. It's all bunk.

0
86114da9daed9f404809017ee32b5abe

on July 07, 2012
at 01:14 AM

You should definitely try the drinks by a brand called Vidration! They are awesome... It is sweetened with Splenda so its not Paleo but its 0 everything... Or you could check out your local Whole Foods and see what they have! Good Luck.

Being a Marine, Hydration is part of my job. If you are in the Military and are reading this then you know exactly what I'm talking about! lol

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:27 AM

Thanks Smitty, I'll look into Vidration.

0
03a4ec34751186201a56da298ac843ce

on July 06, 2012
at 11:29 PM

Water and fresh strawberries (or other fruit). And salt on everything I eat :-)

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 08, 2012
at 04:27 AM

Very good, any particular salt you use?

0
0a9ad4e577fe24a6b8aafa1dd7a50c79

on July 06, 2012
at 05:34 PM

Blended liver smoothie.

A968087cc1dd66d480749c02e4619ef4

(20436)

on July 06, 2012
at 05:55 PM

Okay, that sounds really, really gross! And how would that help with hydration?

D460f31ffa93f2b244ee66ba966574b9

(153)

on July 06, 2012
at 05:53 PM

I wouldn't doubt that it works (I eat it occasionally)...but a liver smoothie sounds not so appetizing.

0382fa263de4c83328dc34a56e25437f

(4238)

on July 06, 2012
at 08:03 PM

Recipe, or it didn't happen!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 06, 2012
at 08:06 PM

lol...hey, don't knock it! this is how I trick my kids into "eating" liver (not for the purpose of rehydration though). Put in some yogurt and plenty of berries with a bit of honey and your set.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on July 06, 2012
at 08:06 PM

Oh...just 2-3 oz of liver per smoothie is fine to not notice it.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on July 06, 2012
at 07:54 PM

seriously gross. I'm about to puke.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on July 17, 2012
at 05:37 PM

@Canis Minor: 10 chicken livers or 1/4 veal liver. 2 tablespoons garlic powder or 1 clove of garlic. 2 tablespoons lemon juice. Water Blend and drink.

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