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Dr. Polucki Family Health Hour

Hydration Tips For Summer – Wetter Is Better

Enjoy the heat without getting burned out by dehydration.

By Dr. Thomas Polucki

With the temperature rising, so are the risks of dehydration. I have half a dozen hydration tips that may help make your summer more enjoyable.

Tip No. 1: Thirst isn’t the best indicator that you need to hydrate. By the time you are thirsty, you are already dehydrated.

Better to pay attention to how dry your mouth is. That’s a better early indicator.

And while some sources suggest paying attention to the color of your urine, even that is not practical or effective in preventing dehydration.

Find out about all the warning signs of dehydration, preventative measures and easy solutions to proper hydration HERE.

RELATED: Read more Dr. Polucki Family Health Hour news articles on KHTS’s website.

Tip No. 2: It is better to assume you are not drinking enough electrolyte-enhanced water than waiting for the symptoms of dehydration to confirm it.

If you are going out into the heat, exercising in the heat or both, you should PRE-HYDRATE with 16 ounces of water.

Making Water Wetter. Wetter is Better.Hydration - Polucki
If you are going to be active for more than 20 minutes, water is not enough and you will need electrolyte-enhanced water, or, as most people know it, sports drinks.

With all their artificial colors, flavors, esters, gums and flame retardant*?!?!

*Brominated vegetable oil is a fire retardant. Don’t ask me why it is in your sports drink.

Forget that. AND if you want to save 95 percent compared to store-bought, find our Home ‘ade Sports Drink Formula HERE.

Tip No. 3: After every 20 minutes of activity, you will need to RE-HYDRATE with 8-16 ounces of electrolyte enhanced water. The range of 8-16 ounces depends on how much water you are losing from sweat and breathing.

Athletes who condition for strenuous activity in the heat weigh themselves before, during and after exercise. Every pound lost requires 16 ounces of electrolyte-enhanced water replaced.

All it takes is one percent of body weight lost to affect performance and just three percent lost can be a medical emergency for some people.

To reduce delayed onset muscle soreness and the hung-over feeling of dehydration, be sure to REPLENISH by adding 20 grams of high-quality protein powder to your electrolyte-enhanced water immediately following your activity.

Tip No. 4: There is only a 20-minute window to get the following Branch Chain Amino Acids into hungry muscles:

  • valine
  • leucine
  • isoleucine

Tip No. 5: It is better to get your BCAAs from food than in their refined state.

An excellent source of BCAAs is high-quality whey. While you will pay more for grass-fed, cold-processed whey than the dairy industry waste product sold in most “muscle mass” formulas, the extra cost is worth it.

Many commercial brands use low-quality, heat-processed whey that has become denatured. It tastes horrible, so they load it up with artificial sweeteners and flavors. If that weren’t bad enough, because the whey is denatured in heat processing, it is more likely to cause irritation in your digestive track and lead to a food allergy.

So spend a little more and avoid the hassle and discomfort.

HERE is a whey that meets my standards.

Tip No. 6: Want your protein shake a little thicker without added gums?Throw in a banana and boost the fiber and potassium in your replenishment and recovery formula.

Did you know?

All 32 teams in the National Football League
offer their players chiropractic services.

If you, a friend, or a family member requires care, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family both presently and into the future.

Take the free confidential online survey HERE to qualify for a complimentary consultation.

About Santa Clarita Chiropractor Dr. Thomas Polucki

Dr. Thomas Polucki is a Board Certified Doctor of Chiropractic, Certified Functional Medicine Practitioner, Certified Functional Diagnostic Nutrition Practitioner, Certified Metabolic Typing Advisor and Certified Upper Cervical Chiropractor.

Dr. Polucki provides Functional Medicine services in most cities via remote labs and Internet consultations. He sees patients by appointment at 25050 Peachland Ave., Suite 105, Newhall, Calif., 91321. Visit http://www.drpolucki.com for more information or call 661-753-9340 to schedule an appointment.

Dr. Polucki also hosts the “Dr. Polucki Family Health Hour” on AM 1220 KHTS radio in Santa Clarita
Mondays from 11 a.m. to noon.
Click here to listen to the podcasts.

The information in this article is not intended to diagnose or treat any disease.

Hydration Tips For Summer – Wetter Is Better

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