Now that the hot weather is upon us we may find ourselves craving thirst quenching beverages and looking for strategies to avoid dehydration.
The consequences of severe dehydration can be life threatening. Heat stroke, kidney failure, seizures, and hypovolemia which is low blood volume and causes a severe drop in blood pressure and oxygen in your body are some of the more extreme consequences of losing more fluid than you replace.
Be aware. But don’t be alarmed. Most dehydration is preventable, reversible, and does not escalate to these levels.
Heeding the old adage: Drink before you are thirsty, eat before you are hungry, and rest before you are tired, could spare you or a loved one the more serious consequences of losing more fluids than you replace.
Signs of dehydration to be aware of are:
- Dark yellow urine
- Constipation
- Headache
- Mental confusion
- Muscle cramps
The obvious remedy would be to get out of the heat and/or to drink more water to replace the fluids you have lost. However, coping with hot temperatures may require more than just drinking enough water.
Summertime is the perfect season to eat plenty of fresh fruits and vegetables. They have a naturally high water content but also contain important minerals and vitamins. Plain yogurt is also remarkably hydrating and thirst quenching. Perhaps it’s no coincidence that yogurt is a staple in Greece and the Middle East.
If you work outdoors or do a lot of vigorous exercise in the summer heat, you may want to quench your thirst with Switchel. Switchel is a beverage made with vinegar, water, and sweetened with sugar, maple syrup, or molasses. Fruit juice and ginger may also be added. It refreshed workers in the sugar cane fields in the Caribbean. Switchel made its way to North America, and was served to farmers during the hay harvest. It was affectionately known as “Haymakers Punch.” It was considered healthier than water because it was reputed to restore the electrolyte balance.
Shrub or ‘drinking vinegar’, is another delicious thirst quenching hot weather beverage. Shrub is both fruity and savory. Summertime is a great time to gather your favorite seasonal fruits for this recipe:
1 cup of fresh fruit or juice
1/4 cup of fresh herbs such as rosemary, thyme, or oregano
1 cup raw apple cider vinegar
Sugar, maple syrup, or agave to taste
In a pint jar pack the fruits, herbs, cider vinegar, and sweetener. Cap the jar and keep in the fridge for at least two days. Shake the jar periodically.
After two days or longer, strain the fruit and herbs. Store the remaining liquid for up to six months in the fridge.
To serve, add 1/4 cup of the strained liquid into a glass of water, seltzer water, juice, or iced tea and enjoy!
A few words about the merits of Apple cider vinegar (ACV)…….
ACV combined with water is considered to be more hydrating than water alone. ACV is thought to boost Vitamin C levels, acts as an anti-oxidant, and supports immune function.
Cautionary notes regarding ACV…….
It is not recommended to drink ACV undiluted. It can damage the throat and the tooth enamel. Some sources claim it can interfere with medications such as diuretics and insulin. Consumption of undiluted ACV is thought to lower potassium levels. Diuretics also lower potassium levels, hence the complication of consuming undiluted ACV while taking diuretics.
A sprinkle of Himalayan salt crystals diluted in drinking water can potentially remedy dehydration and has the added benefit of resolving muscle cramps within minutes. Himalayan salt is high in magnesium, and muscle cramps are often associated with low magnesium levels. Caution must be exercised regarding the consumption of salt in cases of hypertension.
Enjoy the ‘good ole summertime’. And please drink your switchel and shrub responsibly.
This blog is not intended to replace medical attention. If you suspect you or someone near you is suffering from dehydration, seek medical attention immediately.
Sources:
https://www.livestrong.com/article/113943-benefits-drinking-water-apple-cider
https://www.1mg.com/ayurveda/himalayan-salt-26?wpsrc=Yahoo+Organic+Search
https://www.fermentingforfoodies.com/how-to-make-a-shrub-drinking-vinegar
https://smallfarms.cornell.edu/2011/10/switchel-a-time-tested-thirst-quenching-favorite
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086