Learn how food, fluids, and electrolytes work together to support hydration, recovery, and functional health—especially during the summer heat.
Minnesota is a land of weather extremes. We move from bitter windchills in January to triple-digit heat indices by July—often within the same year. And if you’re an active Minnesotan—whether hiking, running, strength training, or simply enjoying time at The Marsh—you’ve likely felt the toll that these shifts can take on your energy, recovery, and overall wellness.
This July, The Marsh has dedicated the month to “Hydration & Heat Wellness”—and at Embody Health and Performance, we’re excited to join in support of this important initiative. Our aim is to offer education, practical tips, and body-aware guidance to help you stay well in the heat and optimize your functional health.
Let’s start by clearing up some common misconceptions.
Hydration ≠ Chugging Water
You’ve heard it before: “Just drink more water.” But optimal hydration is more nuanced than that. Your body depends on a delicate balance between fluids and electrolytes—sodium, potassium, calcium, and magnesium—to regulate:
- Muscle contraction
- Nerve signaling
- Brain function
- Digestion and nutrient absorption
- Blood pressure and circulation
- Temperature regulation through sweat
Flooding the system with water without replacing electrolytes can actually lead to a dangerous condition called hyponatremia, where sodium levels become too diluted. Symptoms include confusion, headache, fatigue, and in severe cases, even seizures.
Your body is always working to maintain equilibrium. It moves fluids between your blood, cells, and tissues—constantly adjusting through mechanisms like sweating and urination. The goal? Homeostasis. But in high heat or during intense activity, that balance gets disrupted faster than you might think.
How Quickly Can You Dehydrate?
Research shows that in hot, humid conditions, dehydration can set in within just 30 to 60 minutes of moderate to intense activity. According to a study published in The Journal of Strength and Conditioning Research, even a 2% loss in body weight through fluid loss can impair physical performance, cognition, and mood.
The signs of dehydration often sneak up subtly:
- Dry mouth or thirst (often too late!)
- Headache or dizziness
- Fatigue or sluggishness
- Cramping or tightness in muscles
- Dark or infrequent urination
- Reduced endurance and increased perceived effort
At Embody, we encourage athletes, fitness enthusiasts, and anyone working on functional health to think proactively—especially during the heat of summer.
Hydration Through Food: The 20% Solution
You may be surprised to learn that about 20% of your daily hydration can—and should—come from food. Why? Because hydrating fruits and vegetables contain water packaged with vitamins, minerals, and fiber, all of which enhance your body’s ability to absorb and utilize fluids efficiently.
Here are some of the top hydrating foods to include:
🌿 Water-Rich Produce (Over 90% Water)
- Cucumber
- Lettuce
- Celery
- Zucchini
- Tomatoes
- Watermelon
- Strawberries
- Cantaloupe
- Peaches
- Grapefruit
⚡ Natural Electrolyte-Rich Foods
- Bananas (potassium)
- Avocados (potassium + magnesium)
- Coconut water (potassium, sodium, magnesium)
- Spinach (magnesium)
- Sweet potatoes (potassium)
- Oranges (potassium + vitamin C)
Hydration + Digestion: A Hidden Link
Not only does adequate hydration support performance and temperature regulation, it also plays a crucial role in digestion. Fluids help break down food, move nutrients through the intestinal lining, and keep the digestive tract lubricated.
A 2022 review published in Nutrients concluded that mild dehydration impairs gastric emptying and may delay digestion, leading to bloating, constipation, and reduced nutrient absorption. When we hydrate properly—especially through hydrating foods—we’re supporting both gut health and energy metabolism.
Simple Shifts, Big Wins
The truth is: you don’t have to obsess over ounces or electrolyte ratios every day. Start with small, sustainable habits.
- Add a cucumber-mint salad to your lunch.
- Snack on watermelon mid-afternoon.
- Enjoy a banana after your workout.
- Keep a pitcher of lemon water in the fridge.
And next time you’re feeling thirsty? Don’t just reach for a sugary sports drink. Maybe just pick up a peach 🍑
You’re Invited: Free Seminar at The Marsh in Minnetonka
As part of this month’s Hydration & Heat Wellness theme at The Marsh, Embody Health and Performance is proud to offer a free in-person seminar that brings clarity, science, and real-life strategies to hydration.
Hydration Demystified: Truths Every Body Should Know
🗓️ Monday, July 8th
🕛 12:00pm
📍 The Marsh Club Room, Minnetonka
Whether you’re a fitness enthusiast, weekend warrior, or just trying to feel better in the summer heat, this seminar will offer practical insights, real science, and actionable tips to elevate your health from the inside out.
Come curious. Leave empowered. We look forward to seeing you there.
