Are You Hydrated Enough?

Signs of dehydration include fatigue, headaches, dizziness or lightheadedness, nausea, increased thirst, dry mouth, urinating less frequently, muscle cramps, and skin tenting (pinch the back of the hand to see the skin tent and not bounce back as quickly).

If you think you are dehydrated, get cooled off as soon as possible. Drink fluids and electrolytes and eat some hydrating foods. If it is extreme, seek medical help.

There are a lot of electrolyte drinks and powders that claim to help hydrate you. You must be mindful of the ingredients in those drinks, as they are often packed with sugar, high fructose corn syrup, artificial sweeteners, caffeine and artificial colors and chemicals. It is important to read labels and know what you are consuming.

Top Toxic Ingredients in Sports Drinks

Bromide is a toxic halogen that can be a hormone disrupter of the thyroid. If bromide is present, it displaces iodine in the thyroid and may cause thyroid issues and cancer. It is often found in sports drinks, orange soda and bread products listed as brominated vegetable oil or potassium bromate.     

High-fructose corn syrup is derived from genetically modified corn and increases the risk of diabetes, insulin resistance and obesity. It also promotes inflammation.

Artificial food coloring Red #40, #2 and #3 are linked to cancer, hyperactivity and nerve damage. Blue #1 and #2, Yellow #5 and #6, and Green #3 cause different cancers of the brain, kidney and thyroid.

Artificial sweeteners have added to the obesity epidemic. It was long thought that diet soda or sugar substitute was the answer to decrease the harmful effects of sugar excess. But recent studies have shown that some sugar substitutes are more harmful than sugar. The sugar-free substances act the same as sugar in the body, and some are more toxic than others. Some sugar alternatives have been linked to obesity, such as high-fructose corn syrup and aspartame.

Aspartame is an excitotoxin found in diet soda, gum and sugar-free products. It is linked to cancer, dizziness, headaches, blurred vision, and now, increased obesity.

Sucralose can cause shrinkage of the thymus gland and enlarges the liver and kidneys.    Saccharin contains benzoic sulfimide, which was banned for causing bladder cancer in rats. It is now found by the FDA to be safe.

Preservatives prevent spoilage and are used in many different kinds of foods. The general rule is, if you don’t know what the ingredient is and it has a chemical name, it’s best to avoid it.

More Friendly Alternatives to Chemicals or Sugar

Sugar alcohols, like xylitol and sorbitol, which are found in some toothpastes and gum, are safer and have mild effects. They can cause digestive upset and can spike blood sugar.

Stevia is derived from a plant and it does not elevate blood sugar. Stevia actually regulates blood sugar and decreases sweet cravings. The downside is that some people feel that it has a different, non-sugar-like taste.

Coconut water has many health benefits. It is packed with minerals, potassium and antioxidants. It can reduce high blood pressure, lower risk of diabetes, and has antioxidant properties that can reduce inflammation. There is a version of coconut water with vitamins and natural fruit flavors in most stores that I find is better than some traditional sports drinks that have high fructose corn syrup and artificial coloring in them.

Choices for Hydrating Naturally

• Lemon water with a pinch of sea salt
• Fruit water – add cucumber, lime, raspberries, mint to water to help hydrate
• Drink at least half your body weight in ounces of water a day. Tea and coffee don’t count. If you are not a water person, add fruit or a splash of juice to it for taste.
• Drink coconut water to hydrate naturally – it is higher in potassium and minerals that replace what is lost during exercise or sweating, without the sugar, excessive carbs or calories.   
• Eat hydrating foods such as watermelon, cucumbers, celery, melons, peaches, oranges, berries and lettuce. Of course, try to eat organic berries, celery and lettuces to avoid the toxic pesticide use (look up the dirty dozen fruits and veggies to make sure to always eat organic when possible).
• Consider an intravenous nutrient push or bag of fluid and vitamins. It is offered in a medical setting or by a medical professional to replenish vitamins and hydrate.

Stay hydrated and prevent overheating in these hot summer months by making an effort or create a new habit of targeting the correct amount of ounces per day. FBN

By Christina Kovalik

Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020.  For more information, visit thevitalitydoctor.com or call 928-863-6086.