How Dehydration Physically Affects the Body

You may have heard of electrolytes in sports drinks, and even be aware of some of the natural options available out there. But what do electrolytes actually do and what should you look for in an electrolyte drink or electrolyte supplements? What do electrolytes do? Electrolytes are a group of minerals – including magnesium, sodium, and potassium – that help conduct electricity around the body. They are essential for basically every activity in your body: muscle contraction (like your heart), regulating pH balance, keeping you hydrated and controlling your nervous system function. Why are electrolytes important? Electrolytes are essential to our survival, yet we can easily lose electrolytes through urine and sweat. Overconsumption of diuretic drinks such as coffee, alcohol and caffeinated teas can also reduce our electrolyte levels in the body. This becomes especially problematic when we are sick, as we also lose electrolytes when we vomit or experience diarrhea. Symptoms of low electrolytes levels It can be more common to see extreme symptoms of low electrolyte levels in those who are athletes or practice a ketogenic diet (hint: the keto flu can be better managed with electrolyte supplementation). However, there are common symptoms that many of us experience, that may indicate dehydration or low electrolyte levels, including: Fatigue Headache Dizziness Nausea (with or without vomiting) Trembling Dry mouth and skin Muscle weakness Stiff and aching joints More severe symptoms of electrolyte deficiency include: Change in mental status, such as confusion, delirium, lethargy, hallucinations Poor skin elasticity Rapid heart rate Sunken eyes If you experience these symptoms, please seek medical attention immediately. When to take electrolytes In general, electrolytes can be helpful to keep up with your daily hydration goals, especially on those busy days where remembering to drink water can be a challenge. You can skip that third cup of coffee and reach for some electrolytes – you may even find it more energizing! Some other times you may want to consider taking electrolytes include: When you have been in the heat for an extended period (think summertime adventures!) If you drank a little too much alcohol one night If you are engaging in high-intensity exercise If you are following a ketogenic or low-carb diet, or regularly practice fasting If you are experiencing the flu or a severe bout of diarrhea If you have been feeling more muscle fatigue than usual with no changes to your daily water consumption How to replenish electrolytes First, start with food. Lots of vegetables and fruits can supply you with magnesium and potassium, as well as sea salt to support sodium production. But for many people, this isn’t enough. Supplementing with an electrolyte mix, like Electrolytes + Enhanced Collagen™, can provide you with these essential minerals. What is the best electrolyte drink? For years, we reached for electrolyte drinks packed with sugar – anyone else remember the days of choosing your favourite colour sugary sports drink for the soccer tournament? However, a few tips to ensure you pick the best electrolyte for your health goals include: Make sure it's sugar-free While glucose is important for many professional athletes, many average fitness folks can get away with consuming their carbs from whole-food sources pre- and post-workout. Look for a higher sodium content Many people shy away from sodium as we’ve been told it can lead to cardiovascular issues. However, studies show that low sodium intake can have the same effect. Electrolytes + Enhanced Collagen™ powder contains 440 mg of sodium per serving, which is known to support sore muscles. As previously mentioned, this is especially important for those following a low-carb or ketogenic diet, whether they exercise regularly or not. Check the magnesium content Magnesium is always beneficial to have in an electrolyte mix to help with post-workout recovery. Magnesium citrate can be ideal, especially if you deal with muscle cramping. Electrolytes + Enhanced Collagen™ powder contains 60 mg of magnesium per serving. No added colours or preservatives Look for natural colouring, especially ones that add to the nutritional value of the product, like red beet powder! Today, electrolyte drinks are savvier than ever, not only supporting your mineral needs, but taking a whole-body approach. Electrolytes + Enhanced Collagen™ combines nutrients like vitamin C, which is excellent to support tissue repair, plus 5 g of hydrolyzed grass-fed collagen per serving for additional joint support. In addition, you get all the benefits, without the less ideal ingredients like sugar, preservatives and artificial colours.

Summer is here and with it, comes the need to hydrate, hydrate, hydrate! Drinking enough water isn’t just a matter of staying fresh in the hotter months: keeping yourself properly hydrated is essential for keeping your body working as it should. We need to be extra careful about staying hydrated during the summer months, as the amount of water lost through sweating increases. Keep in mind, however, that you don’t need to stick with plain old water to stay hydrated. You can get water through your fruits and veggies… or try some of these recipes for refreshing healthy drinks! Plant-Based Collagen Booster Margarita Alcohol and hydration don’t really go together - alcohol suppresses your body’s antidiuretic hormone, speeding up the process of flushing water out. Not to worry though, this margarita recipe is 100% alcohol-free! Plus, it uses our Plant-Based Collagen Booster, helping your body increase its collagen production for better moisture retention in the skin. Ingredients (2 servings): 2 limes 2 cups club soda (plain or flavoured, liked La Croix) 2 tbsp. Plant-Based Collagen Booster 1-2 tbsp. raw honey 2 tbsp. hot water 1/8 cup sea salt Ice Directions: In a shaker bottle, add hot water and raw honey. Stir together. Add 2 cups of soda water of choice. Squeeze out juice of 2 full limes. Keep limes peels. Add lime juice to the shaker bottle with 2 tbsp. of Plant-Based Collagen Booster Put on lid and shake. As that sits, use the leftover lime and rim the glass you will use. Spread out salt on a plate, and rim the glass with salt. Add ice to the cup, and pour your shaken mixture in! Add a sprig of basil if you would like. Mermaid Lemonade What’s better than an icy cold glass of lemonade on a hot summer day? Try this spirulina and apple cider vinegar infused lemonade for a powerful detox effect, lower blood sugar levels, and improved skin appearance! The mermaid vibes are just an added bonus. Ingredients (4-5 servings): 4 cups of filtered water 1 lemon, juiced 1 tbsp. of apple cider vinegar 1 tsp. agave nectar (or maple syrup) 1/8 – 1/4 tbsp. Organika Spirulina powder Directions: Mix all the ingredients together and pour over ice. Back-to-Balance Reishi Cacao Smoothie Nothing beats a good morning smoothie! With a dash of reishi powder, this cacao and peanut butter concoction is not only tasty but also full of adaptogenic goodness to reduce your stress. Add it to your morning routine to start your summer adventures off on the right foot. Ingredients: 1 ripe banana (frozen works well) ½ cup frozen zucchini (easiest to slice into disks and then freeze or buy pre-frozen) 1 tsp. Organika “Balance” Reishi Powder 1 tbsp. raw cacao powder 1 cup almond milk 1 tbsp. Peanut butter Optional: a few handfuls of ice Directions: Place all ingredients into a blender and mix until well incorporated Feel free to add more almond milk or a few splashes of cold water to the blender depending on how thick you like your smoothies Pour into large cup and sprinkle with raw cacao nibs or hemp hearts for extra goodness Matcha Collagen Latte Ditch your iced coffee for this healthier alternative, featuring Enhanced Collagen Vitality! The collagen and matcha combo will help you get a sustained boost in energy and strengthen your joints for an active summer. Ingredients (2 servings): 2 cups unsweetened almond or other dairy-free milk 2 tbsp. Organika Enhanced Collagen Vitality with matcha 1 to 2 tbsp. coconut butter 1/2 to 1 tsp. Organika Gelatinized Maca powder Stevia or sweetener of choice to taste Directions: Place all ingredients into a blender and mix until well incorporated

There may still be some uncertainty around the summer months right now, but a few things are for sure: sunshine and good times are in the forecast. Summer is undoubtedly my favourite season of the year, a season that brings lots of time in the sun and that constant go-go-go feeling. It’s just as important to make sure that you’re taking care of yourself during the summer as it is any other time of the year, if not more. So I’m sharing some of the ways that I maintain balance in the summer months to avoid burnout and sustain a healthy and happy mindset. A Healthy Breakfast In the summer, I feel like my routine is a little less structured than normal. Lot’s of going out to eat and lots of treats… hello ice cream season! Something I do to make sure I’m feeling my best is ensure my first meal of the day is extra healthy and full of fruits, vegetables and protein. I feel like it’s easiest to maintain control over my first meal of the day, and at that time I’m not dealing with any decision fatigue either. It keeps me full longer and it helps me balance out the night outs and treats knowing I already got in lots of nutrients! Pro tip: I also try to always keep a snack in my bag in case I get hungry, so that I don’t get hangry or just end up buyinng something because I’m starving. Hydration With all of the sunshine, it’s so important to make sure that you are staying hydrated. Get a water bottle that you love and keep it by your side, I sometimes add fruit to encourage me to drink more. I also add a fruity tea bag sometimes to make iced tea! A Reliable Sunscreen Sunscreen, sunscreen, sunscreen! So important. Not only does a sunburn drain the energy out of you, but it’s so unhealthy for your skin. Take some time to find a sunscreen that you love and can wear everyday. The most important spots? Face, neck and the top of your hands. Hold on to that youthful skin! A Wide-Brimmed Sun Hat On the topic of skin health, a wide-brimmed hat is essential as well. These are so in style right now, but functional at the same time. Having the sun in your face is exhausting, even with a good sunscreen. So find a cute and reliable hat that you can cover up your precious face with! Sipping on Iced Coffee Need I say more? I love having iced coffee in the morning or as a midday pick me up. My go to recipe: Froth Organika's Enhanced Collagen Boost with a little bit of plant based milk Pour over coffee and ice I love the Enhanced Collagen Boost because it helps keep me full, is a great way to add collagen to my diet and has 6 g of protein per serving! I’m always looking for ways to get more protein in my diet, and this is such an easy way. I love the way it tastes too. Scheduling “Me” Time During the summer I find I’m constantly on the go. Visiting with friends from out of town, attending community events, going on adventures.. you name it! Personally, I need my alone time but in the summer I tend to forget this. Make sure you schedule it in! My favourite “me-time” activities? Reading a book, going for a walk, taking time to stretch, or relaxing in the sun. If you feel like you need something to help you wind down, L-theanine capsules or Calm organic chaga powder can help. Moving Your Workout Outdoors Getting in a sweat is all about my mental health as much as it is about my physical health. One of the best things about summer is the ability to get outdoors and move your body! Find something you love to do, whether it's walking, hiking, roller blading, cycling, swimming or anything else, that fresh air and sweat is so good for the mind and body. Pro tip: Mix Marine Collagen in your post workout shake to help aid in recovery! I hope that you take some things from this list and that they help you live your healthiest and happiest summer. Don’t forget to tag me (@mickeytwist) and Organika (@organikahealth) on social if you use any of my tips, it truly makes my day to see! 😊