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Summer is the perfect time for travel, adventures, and soaking up the sun. However, it’s also a time when we need to pay extra attention to staying hydrated and maintaining our mineral balance, especially when we’re on the go. I’m here to share some essential tips on keeping yourself well-hydrated to extend your summer radiance!

Staying hydrated is crucial, particularly in the summer heat. Dehydration can lead to fatigue, dizziness, and a host of other health issues. But it’s not just about drinking water; maintaining the right balance of minerals is equally important. Micronutrients play vital roles in keeping our bodies functioning properly, especially during the months we sweat the most.

So Which Micronutrients Keep You Balanced?

Sodium helps maintain fluid balance and is lost through sweat, so replenish it with a pinch of sea salt in your water or by enjoying foods like olives and pickles in moderation. Potassium is crucial for muscle function and heart health, and you can find it in bananas, sweet potatoes, and spinach. Magnesium supports muscle and nerve function and can be sourced from nuts, seeds, and leafy greens. Calcium is important for bone health and muscle function, with dairy products, fortified plant-based milks, and leafy greens like kale being excellent sources.

Listen to Your Body!
Thirst is an obvious sign, but fatigue, dizziness, and dry skin can also be indicators that you need more fluids.

Daily Goals When it Comes to Hydration and Mineral Balance

To ensure you’re meeting your hydration and mineral needs, I recommend these :

  • Water Intake: At least 8 glasses (64 ounces) of water per day. Increase this amount if you’re active or spending a lot of time in the heat.
  • Sodium: Aim for about 1,500 to 2,300 mg of sodium per day. If you’re sweating heavily, a bit more may be necessary, but be cautious of high-sodium processed foods.
  • Potassium: Around 2,500 to 3,000 mg per day. Include potassium-rich foods like bananas, sweet potatoes, and spinach in your diet.
  • Magnesium: Women should aim for 310-320 mg per day, and men should aim for 400-420 mg. Nuts, seeds, and leafy greens are excellent sources.
  • Calcium: Aim for 1,000 mg per day for adults. Dairy products, fortified plant-based milks, and leafy greens like kale can help you reach this goal.

A Recipe for Delicious Hydration

Enjoy this delightful spa water throughout the day to stay hydrated and feel rejuvenated!


  • 1 large cucumber, thinly sliced
  • 1 lemon, thinly sliced
  • A handful of fresh mint leaves
  • 1 liter of cold water
  • Ice cubes


  1. In a large pitcher, combine the cucumber slices, lemon slices, and mint leaves.
  2. Pour the cold water over the ingredients.
  3. Add a handful of ice cubes to keep it extra cool.
  4. Let the mixture infuse for at least 30 minutes in the refrigerator before serving in your most festive glass!

Enjoy Your Summer Safely

By staying hydrated, maintaining your mineral balance, and supporting your immunity, you can make the most of your summer travels and adventures. Remember, your health is your greatest asset, so take care of it, even while you’re having fun in the sun.

If you have any questions or need personalized advice, don’t hesitate to reach out. Schedule a consultation with us today to get tailored tips and support for your summer wellness journey.

Happy travels and stay well!

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