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​Well…summer is definitely here, and it looks like it is here to stay. With high temperatures, clear skies and large public gatherings, we do not need to be convinced to get outside for our daily dose of vitamin D.

However, even with all of these pros, there is still potential for the body to get pushed off balance. To be more specific: dehydration.

In the medical world, dehydration can lead to 2 different scenarios: heat exhaustion or heat stroke.

The Down Side

Here’s the deal:

Apart from the rare summer cold/flu that may pop up, there is a down side to summer. Even though your body is making and storing all of this delicious vitamin D for the winter, it is also tying to keep your body from overheating. The body’s best way of doing this is by sweating.

Now don’t get me wrong…

Sweating has its benefits: for one, it helps to detox the body of toxins. The problem comes when the body cannot make enough sweat in order to cool the body.

This is where it gets dangerous…

Heat exhaustion occurs when the body has lost most of its water and electrolytes (sodium and potassium) due to sweating. More on electrolytes later…

Symptoms of heat exhaustion include: muscle cramps, pale/moist skin, nausea, weakness, light-headedness, and a possibility of fainting.

For heat exhaustion (aka dehydration), it is recommended to first find some shade and take a break from the sun.

The next two actions include:

• re-hydration with a water and electrolyte mixture
• Apply towels soaked in cool water to help cool the body. These towels may be applied to the forehead, back of the neck and torso.

Heat stroke is more serious, and occurs when the body cannot make anymore sweat.
Its symptoms include:

• the person’s skin is red, dry and feels hot to the touch
• the person has a high temperature (around 40 degC)
• quick pulse
• the person is confused, restless, lethargic and they may lose consciousness

So what should you do if this occurs?

When it comes to heat stroke, it is recommended that you present to the emergency department of a hospital IMMEDIATELY. It is also a good idea to present to the emergency if you are not sure about the person’s well being.

Prevention

So, how do you prevent the bad stuff from happening when you are out at the beach?

HYDRATE, HYDRATE, HYDRATE!!!

The big question is: What should I hydrate with?

Before we get to that, let us see what we should keep to a minimum…

The first is alcohol. Alcohol has a diuretic effect on the body. Alcohol consumed in the correct amounts is not a problem during the summer. However, it is good to counter that with drinking water after each alcoholic beverage consumed.

A good guideline is to consume one 8 oz glass of water after each alcoholic drink. However, this is better recommended when the temperature is not causing us to sweat. For this reason, it would be better to increase this amount to 1.5-2 times that amount for the hot summer months.

Second, iced coffee. Yes, it is delicious. However, iced coffee, just like regular coffee, is also a diuretic like alcohol!

So just like the recommendation above, I would recommend that you have 1.5-2 8oz glasses of water to rehydrate from this tasty treat.

Ok! The moment you have all been waiting for!

So, the best way to rehydrate is by adding a source of electrolytes to our water. This helps the absorption and retention of water in the body, since it mimics the electrolyte concentrations of our blood. Electrolytes, notably potassium and sodium, are also used in many chemical processes that help the body function properly.

What’s the best formula for rehydration?

* 2 cups of water
* 1/4 teaspoon sea salt
* 1 tbsp organic maple syrup
* juice of 1/2 a lemon

Here is a bonus tip:

​You can also use this rehydration formula after you exercise at the gym, have a sauna or peat bath treatment, and even after a bath in Epsom salts. The gym and sauna treatments will cause you to sweat and lose electrolytes, while the peat and Epsom salt baths will cause you to absorb minerals. Either way, it would be a good idea to rehydrate to prevent dehydration.

Want more great tips?  Meet the interns from Leslie's Tuesday night shift at the Robert Schad Naturopathic Clinic.  We'd love to support your health!

My name is Dana and I am a 4th year naturopathic intern at the Robert Schad Naturopathic Clinic in Toronto. In 2015 I graduated from Carleton University in Ottawa, where I received a B.Sc. degree in Biological Health Science with a minor in Psychology, after which I began my studies at the Canadian College of Naturopathic Medicine. Initially setting out to study forensic sciences, I took an extra course in plant biology and was fascinated with plants playing a role in the origins of modern medicine. Through various opportunities and discussions, I learned about naturopathic medicine, a form of medicine that uses botanicals (and a variety of other therapies!) in a holistic manner to treat and prevent disease. 

Throughout my education, I’ve developed particular interests in autoimmune conditions, cancer care, weight management and mental health - however I would love to help facilitate the healing process for any and all health conditions.

I love to spend my free time running, trying new recipes, having fun with arts and traveling to see family and friends.
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I am Sukriti, a 4th year naturopathic medical intern at the Robert Schad Naturopathic Clinic. I am interested in supporting patients with a wide variety of conditions and incorporating evidence based practices into my treatment plans when it is possible. I look forward to working with patients to understand their particular health goals and creating an individualized plan for each patient to help them achieve optimal health. Before studying naturopathic medicine, I completed my undergraduate studies in Health Sciences at McMaster University. During this time, I was first exposed to naturopathic medicine when I had the opportunity to co-author a research paper focusing on the integrative management of a health condition of our choice. It was through this experience that I understood the vital role that naturopathic medicine can play within our current healthcare system. Since that time, I have co-authored papers in the fields of oncology, psychiatry, digestive health and preventative medicine and I value staying abreast of research in the field and remaining informed of advances in patient care. In my spare time, I love playing with my three cats and German shepherd, spending time with family and friends and being in nature as much as possible. 
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My name is Meaghan Bradica and I am a fourth year naturopathic medical intern at the Robert Schad Naturopathic Clinic. I am extremely passionate about helping patients embark on their journey towards health optimization. I focus on understanding each individual’s story and developing a customized treatment plan to address the physical, mental, emotional, and spiritual aspects of the patient’s life that require support. I enjoy working with all conditions and concerns, but I have a special interest in women’s health (menstrual irregularities, PMS, menopause), hormonal imbalances (adrenal and thyroid disturbances), as well as digestive concerns (IBS, IBD, Celiac disease, food sensitivities). 

Prior to beginning my education at the Canadian College of Naturopathic Medicine, I obtained a Bachelor of Science in Kinesiology at the University of Maine, where I also had the opportunity to play on their NCAA Division 1 soccer team. In my free time, I enjoy running, playing sports, baking, and spending time with my family and friends.
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Mathieu Boire is a naturopathic medical intern at the Robert Schad Naturopathic Clinic. Prior to starting at the Canadian College of Naturopathic Medicine, Mathieu graduated from the University of Regina with a bachelor’s of science in chemistry in 2013. Ever since elementary school, he has suffered from a multitude of complex illnesses. He decided to pursue a career in naturopathic medicine because it has always helped him in his pursuit for optimal health and because he genuinely loves to help people.

​Mathieu likes to find the root cause of the illness that is ailing people, and focuses on developing a treatment plan to help heal the whole body.
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​Hi, I'm Erin! Originally from St. John's, Newfoundland, I am a former sociologist turned ND-to-be; my other hats include part time musician, and full time yoga enthusiast. I graduated from Memorial University of Newfoundland and Labrador with bachelors in Social Work, Psychology, and Sociology. My interest in naturopathic medicine started after discovering the impact it had on my own health concerns, and my desire to help heal my community grew from there – I have a lot of love for my home, and I hope to help the people of Newfoundland and Labrador improve their health to be as vibrant as the land we live on. My particular interests and strengths in naturopathic healthcare are in the scope of mental and digestive health, but I am thankful to absorb all experiences at this current point in my education. 
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My name is Filza and I am a 4th year naturopathic medical intern at the Robert Schad Naturopathic  Clinic. In 2015 I graduated from Ryerson University with a degree in Nutrition and Food and soon after I began studying naturopathic medicine. My interest in naturopathic medicine began when I started to see a naturopathic doctor at a very young age.  The holistic approach to health, treating the root cause and principles of naturoapthic medicine really resonated with me. As I began  too see changes in my health from diet intervention, botanical medicine and acupuncture, my interest in naturopathic medicine peaked and I decided to pursue it as a profession. 
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Throughout my education, I've developed special interests in women's health, gut health and weight management. My goal as a naturopathic medical intern is to understand my patient's health, listen to their needs and create a treatment plan that is realistic and efficacious. My aim is to work with my patients to support them on their journey to health and wellness. ​
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My name is Caroline, and I am a 4th year naturopathic medical intern at the RSNC. My own experience with Crohn’s disease inspired my interest and research into naturopathic treatment of digestive and gastrointestinal concerns and IBD. The knowledge and experience I’ve gained along my journey combined with my academic background in neuroscience gives me a unique perspective in exploring the mind-gut connection, which I believe is an integral factor in many conditions. Other interests of mine include women’s health, anxiety and mental health, cognition, natural skincare and anti-aging, as well as general health concerns.
 
Prior to pursuing naturopathic medicine, I completed an honours BSc majoring in Biology and Psychology at the University of Western Ontario, and then moved to the UK for a year to earn my MSc in Neuroimaging at Cardiff University. I also worked at St. Michael’s Hospital and the Hospital for Sick Children conducting neuropsychological assessments, research, and imaging analysis of patients with traumatic brain injury.
 
In my free time I love to do Pilates, explore Toronto, and spend time with family and friends. I would love to work with you to achieve optimal wellness!
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