by Dr. Paul Bernitt, Board-Certified Doctor of Holistic Health

Staying Hydrated Requires More than Just Water

Summer is here—and so are the family BBQs, fireworks and long afternoons in the sun. July is one of the best months for spending time with family, celebrating our freedom and enjoying the great outdoors. From backyard barbecues to Fourth of July parades, it’s a time for laughter, connection and gratitude.

But while we’re out having fun, we can’t forget one thing: staying properly hydrated… and water alone is not enough. Don’t allow the summer heat to sneak up on you and your loved ones—because if we aren’t careful, dehydration can take a serious toll on our health.

The Hidden Dangers of Summer Heat

In the hot summer months, you lose more than just water when you sweat—your body loses vital minerals called electrolytes. Without enough electrolytes, you can experience muscle cramps, headaches, weakness, confusion and even an irregular heartbeat.

Every year in the United States, doctors administer more than 200 million liters of IV saline—a simple solution of electrolytes and water—to people of all ages who are dehydrated from exercise, illness, injury or heat exhaustion.1 That shows us how serious dehydration can be and how important electrolytes are!

Why Sweat Tastes Salty

Have you ever noticed that your sweat tastes salty? That’s because sweat carries away sodium and chloride, two of the most important electrolytes your body needs. These minerals help keep your muscles moving, your heart beating normally and your brain functioning clearly.

When you’re outside having fun this summer—whether it’s at a cookout, on a hike or watching fireworks—you’re losing more than just water. You’re losing the very minerals that keep you feeling energized and hydrated.

Water Alone Isn’t Enough

Many people think that drinking water is enough to stay hydrated. While water is important, plain water can’t replace the electrolytes you lose through sweat. In fact, drinking too much plain water without replacing minerals can actually dilute the electrolytes in your body, making you feel even worse. That’s why it’s about more than just fluids—true hydration is about the right balance of water and electrolytes.

Hydration isn’t just about drinking water, especially in the summer heat. Here are some simple, healthy ways to help your body stay balanced, energized and safe:

• Infuse Your Water for a Flavor Boost

If plain water feels boring, try infusing it with fresh fruits, vegetables or herbs.

Infused water not only tastes better, it can add a small boost of vitamins and minerals, too!

Try adding:

• Cucumber slices and mint – cool and refreshing
• Lemon and lime slices – boost of vitamin C
• Strawberries and basil – delicious and hydrating
• Orange slices and blueberries – antioxidant support

Let it sit for a few hours in the fridge for the best flavor!

• Eat Foods Rich in Natural Electrolytes

You can also get electrolytes through certain foods.

Some great options include:

• Bananas – rich in potassium
• Watermelon – hydrating and contains magnesium and potassium
• Avocados – contain potassium and magnesium
• Leafy greens like spinach – contain magnesium and calcium
• Coconut – contains natural potassium and sodium

Adding these foods to your summer meals can help support your hydration and energy levels.

• Drinks to Avoid When It’s Hot

Certain drinks can actually dehydrate you even more in the summer sun.

Try to limit:

• Alcohol – increases fluid loss
• Caffeinated drinks like soda and energy drinks – act as diuretics, making you lose more fluids
• Sugary beverages – cause spikes and crashes in blood sugar and don’t properly hydrate you

Stick with water, herbal teas, infused water and electrolyte drinks like TriVita’s ElectroHydrate to stay properly fueled.

How Much Water Should You Drink?

A good general rule is to drink about half your body weight in ounces of water every day. For example, if you weigh 150 pounds, aim for about 75 ounces of water daily—more if you are active or sweating heavily!

Important:

Even if you drink water, if you’re sweating a lot or spending time outdoors, you also need to replace electrolytes—not just fluids.

Why Electrolytes Matter

Water is vital, but it’s only part of the hydration equation.

Without electrolytes like sodium, potassium, magnesium and calcium, your body can’t:

• Keep muscles moving properly
• Maintain a healthy heart rhythm
• Send clear signals through your nerves
• Balance fluids inside and outside your cells

That’s why TriVita’s ElectroHydrate is so important for summer wellness. It gives you the water PLUS minerals your body needs to thrive, not just survive.

The Simple Skin Pinch Test

Want an easy way to check your hydration status?

Try the skin pinch test:

1. Gently pinch the skin on the back of your hand and let go.
2. If the skin doesn’t snap back quickly, it could be a sign you’re dehydrated—and low on electrolytes.

It’s a fast, simple reminder to check in with your body, especially during hot weather activities.

Signs You May Need More Electrolytes

Keep an eye out for these common warning signs of electrolyte imbalance:

• Muscle cramps or twitching
• General weakness or fatigue
• Dizziness or confusion
• Headaches
• Irregular or pounding heartbeat

If you experience any of these, it’s time to replenish both fluids and minerals—not just reach for a glass of water.

Fuel Your Summer with TriVita’s ElectroHydrate

To help you stay safe, strong and energized this summer, I recommend TriVita’s ElectroHydrate. It’s an easy-to-mix powder that you add to water for a refreshing way to replace lost electrolytes and support your body’s hydration needs.

ElectroHydrate contains an optimal blend of:

• Sodium chloride and sodium citrate – restore proper fluid balance
• Phosphorus, potassium, magnesium, calcium and manganese – support muscles, nerves and heart function
• Hydration-supporting B vitamins – B1, B3, B6, B9 and B12
• Vitamin C – helps your body absorb and use these nutrients more effectively

Together, these nutrients work to protect you from dehydration and keep every system in your body running smoothly. ElectroHydrate is your perfect companion for a summer full of outdoor fun, barbecues, parades and fireworks.

Family, Freedom and Wellness

The Fourth of July isn’t just about fireworks—it’s about celebrating our blessings:

• Family time around the grill
• Freedom to enjoy the great outdoors
• Good health that allows us to live life to the fullest

One of the best gifts you can give yourself and your loved ones this summer is the gift of wellness—starting with proper hydration. Don’t let heat exhaustion or muscle cramps spoil your celebrations. Stay ahead of dehydration and celebrate strong with TriVita’s ElectroHydrate!

Stay safe. Stay strong. Stay hydrated.

Happy Fourth of July to you and your family!

Stay spiritually hydrated, too…

“Jesus answered and said to her, ‘Whoever drinks of this water will thirst again, but whoever drinks of the water that I shall give him will never thirst. But the water that I shall give him will become in him a fountain of water springing up into everlasting life.’”

John 4:13-14 (NKJV)

Live and Share Wellness with Others

REFERENCE

https://www.nejm.org/doi/full/10.1056/NEJMoa1711586#:~:text=In%20the%20United%20States%2C%20saline,200%20million%20liters%20administered%20annually.&text=The%20chloride%20concentration%20of%20saline,to%20111%20mmol%20per%20liter).