• Increased thirst.
• Dry mouth.
• Tired or sleepy.
• Urine is low volume.
• Headache.
• Dry skin
• Dry or sticky mouth.
• Signs of fatigue, confusion or anger.
• Dry eyes or blurred vision.
• Disorientation.
• Muscle cramps.
• Lack of sweat.
• Dark urine.
• Fever.

Keep drinking fluids throughout the day and aim for three litres of clean fluids a day. That is not including coffee or clear alcoholic spirits;) Why not try any of the below  electrolyte drinks, great  if you do not feel like buying pre-made…

This is a versatile base that you can adjust to your taste and needs.

Ingredients:

• 2 cups water (filtered or plain)
• 1/4 – 1/2 teaspoon sea salt or Himalayan pink salt (adjust to taste and activity level)
• 2 tablespoons natural sweetener (honey, maple syrup, or fruit juice like orange or lemon juice)
• Optional: 1/4 cup fresh lemon or lime juice (for potassium and flavour)

Instructions:

1. Combine all ingredients in a pitcher or bottle.
2. Stir well until the salt and sweetener are completely dissolved.
3. Taste and adjust sweetness or saltiness as desired.
4. Chill in the refrigerator before serving.

Variations and Other Popular Recipes:

• Citrus Burst Electrolyte Drink:
  • 2 cups water
  • 1/2 cup freshly squeezed orange juice
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon sea salt
  • 1 tablespoon honey or agave nectar (optional)
  • Combine all ingredients and mix well.
• Coconut-Lime Refresher:
  • 1 cup coconut water (unsweetened)
  • 1 cup water
  • 1/4 cup fresh lime juice
  • 1/4 teaspoon sea salt
  • 1 tablespoon honey or maple syrup (optional)
  • Mix all ingredients and chill.
• Watermelon-Lime Electrolyte Drink:
  • 1 cup watermelon chunks (seeds removed)
  • 1 cup water
  • 1/4 teaspoon sea salt
  • 1 tablespoon lime juice
  • 1 teaspoon honey or agave nectar (optional)
  • Blend watermelon with water until smooth. Add other ingredients and mix well. Serve over ice.
• Berry Boost Electrolyte Elixir:
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 2 cups water
  • 1/4 teaspoon sea salt
  • 1 tablespoon lemon juice
  • 1 teaspoon honey (optional)
  • Optional: 1/2 teaspoon magnesium powder
  • Blend berries with water until smooth. Add other ingredients and stir. Strain if desired.
• Apple Cider & Cinnamon Electrolyte Drink:
  • 1 3/4 cups water
  • 1 1/4 cups apple cider
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon + 1/16 teaspoon salt (or a good pinch)
  • Combine and mix well.

Tips for Homemade Electrolyte Drinks:

• Use fresh ingredients: Freshly squeezed juices offer the best flavour and nutrient content.
• Adjust to your needs: If you’re sweating heavily (e.g., during intense exercise or hot weather), you might want to increase the salt slightly. If you prefer a less sweet drink, reduce the sweetener.
• Storage: Homemade electrolyte drinks can generally be stored in an airtight container in the refrigerator for up to 3 days. Shake or stir well before consuming.
• Listen to your body: While homemade electrolyte drinks are generally safe, if you have any underlying health conditions, especially kidney issues or high blood pressure, consult with your gp before significantly increasing your electrolyte intake. For severe dehydration, medical attention is essential.

Enjoy making your own refreshing and rehydrating electrolyte drinks!

WHAT ELSE?

Eat the rainbow

Get as many colours on your plate as you can. For example red, yellow, green bell peppers.Washed thoroughly and choose organic here if you can.

Greens, plenty of them.

Fish and lean meats.

Avoid sugar and processed foods.

Ice lollies

Make your own ice lollies, I know it is so easy to grab an ice-cream when you are out, but making your own is healthier and you know what is in them.

Try Soft in season fruits with natural goats yoghurt and blend and pop into freezer moulds with a stick in the middle.

Try cutting a banana in half and dipping in melted dark chocolate and freezing.

Snack healthily.

It is easy to grab crisps and salted snacks that are easy and fast in this weather but you will de hydrate the body and melon slices with Halloumi cubes are far healthier.

Plus they are delicious as a combination.

Edamame Beans are fantastic and healthy, also fresh and easy to eat.

Cherry tomatoes and olives with feta cheese crumbled, olive oil with lemon and salt and you have a tasty salad.

Eat

Healthy salads should be fresh and fast to prepare.

Fluids

Avoid Juices as they are very high in sugar and will not quench your thirst the same as water with fruit in for example will.

Make your own by adding in

Water with fresh mint

Water and cucumber slices (Peeled)

Water with lemon wedges

We all want to enjoy the summer either here in the UK or away somewhere else in Europe or abroad.

5 Tips for staying cool.

1/Cotton works better than other materials

2/Point your fans out of the windows so they push the hot air out and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just circling around the room.

3/Grab yourself a bowl and fill it with ice and place in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.

4/Grab yourself the ultimate in cooling fast. The “Chillow” take a look on amazon as they are amazing for placing in your pillow case to cool the brain at night aiding sleep.

5/Dunking your feet in cold water before bed or a cool shower can really help take down your internal temperature.

Have a great summer and make lots of happy memories, that is the most important advice I offer.

Maria 

x