A person does not have to be completely dehydrated before experiencing symptoms such as extreme thirst, dizziness, decreased urine output, dark yellow urine, nausea, vomiting and rapid heart beat. In fact, increased sweating while exercising or working outdoors during the summer months can cause heart palpitations if fluids aren’t replaced quickly enough. The palpitations could last for several days.
Replacing fluids lost due to illness, exercise or outdoor work should be done hourly to maintain good health and prevent symptoms of dehydration. The body loses salt and potassium through sweating. This is usually the cause of muscle cramps that people experience during and after workout sessions.
Keep the body hydrated for energy, better skin appearance and optimal function of all organs in the body. These drinks are thirst-quenching and help replace potassium.
- Watermelon slush: Freeze chunks of watermelon and pineapple. Place one cup of each in a blender and add one-half cup of chilled apple juice. Pulse the fruit until the mixture is the texture of a slushy. There are approximately 60 calories in every cup.
- Banana smoothie: Freeze one banana in small chunks. Place the frozen banana in the blender with six ounces of plain Greek yogurt and blend. A medium banana has 50 calories.
- Cherry apple icy: Freeze chunks of peeled fresh apples and fresh cherries (be sure and remove the pits). Place one cup of frozen apple chunks and one-half cup of cherry chunks with one cup of white grape juice frozen in an ice tray. Place one cup each of the apple and the white grape ice cubes with one-half cup of frozen cherries. Blend until mixture becomes tiny pieces of ice. There are approximately 150 calories per cup.
- Melon jubilee: Freeze chunks of cantaloupe, watermelon and carambola star fruit. Chill one cup of coconut water. Place one cup each of frozen fruit with one cup of coconut water in the blender. Pulse until fruit is the texture of a slushy. Serve with a sprig of peppermint or spearmint on the side of the glass. There are approximately 125 calories per 8-oz. glass.
- Berry freeze: Freeze one cup each of these berries: strawberries, raspberries, cranberries and blueberries. Place all berries in a blender with your choice of one cup white grape, apple, watermelon or pineapple juice, chilled. Pulse fruit until it is the texture of an icy. Serve with a sprig lemon balm.
Fruit is a good source of potassium, especially the banana. Eat a handful of lightly salted pistachio nuts or walnuts to replace lost salt. Avoid caffeinated sodas which can lead to dehydration.
Fruits are naturally sweetened and need no added sugars. Frozen seedless grapes make great ‘ice cubes’ to keep a drink chilled, leaving no watered-down drink when the grapes thaw. Make endless fruit drink combos by freezing the fruit and adding Mexican pineapple soda made with real sugar, not high fructose corn syrup.