August 2024

Seasonal Living

• Embrace Summer
• How To Avoid Heat Exaustion
• Summer Insomnia
• Herbal Summer Skin Care

Seasonal Living – How To Avoid Heat Exhaustion

It’s so hot here in Keene that my brain isn’t feeling very sharp 🍳

The combination of high temperatures and humidity can lead to heat exhaustion. In heat exhaustion, your body’s temperature can climb to 101F,  a temperature usually considered fever (normal body temperature is around 98.6F).

Heat stress, the term used to describe the effect of heat on the body, is the leading cause of weather-related deaths and can exacerbate underlying illnesses, including cardiovascular disease, diabetes, mental health, and asthma. High body temperature affects mental capacity and judgment and increases the risk of accidents and transmission of some infectious diseases.

The risk of heat exhaustion increases when you are not well hydrated because fluids help the body cool itself.

Conditions that might dehydrate your body include:

• Profuse sweating because the humidity is high.
• Insufficient fluid intake.
• Wear excessive clothing or fabrics that don’t allow the heat to dissipate.
• Alcohol and coffee consumption contribute to dehydration because they are diuretics.
• Some health conditions increase the risk of heat exhaustion. People with heart, lung, or kidney conditions are more prone to heat exhaustion. Any disease accompanied by fever also increases the risk of heat exhaustion.

Staying hydrated is your best defense against heat exhaustion. 

Are you drinking enough water?

How do you know if you drink enough?

The color and scent of your urine can give you a clue to your hydration status. The first urine of the day should be slightly yellow and without scent. During the rest of the day, your urine should be colorless and devoid of scent. Generally, the darker your urine is, the more dehydrated you are.

While the dark color of urine might be caused by some medication, supplements, or food, it is also a sign of dehydration.

Another important factor to consider is sweating. When sweating, you lose not just fluids but minerals, too. Minerals like sodium, potassium, calcium, and magnesium are essential minerals that carry an electric charge. These minerals conduct electrical impulses, facilitating vital processes such as muscle contractions, nerve signaling, and maintaining fluid balance in the body.

Replenishing electrolytes is crucial during heat exhaustion. These minerals, lost through sweating, are essential for sustaining proper hydration and preventing dehydration.

Tips for preventing heat exhaustion:

• Avoid activities that exert your body, like exercise and hiking mid-day (2-5 pm)
• Always carry a water bottle, preferably stainless steel, with you.
• Add lemon juice and mint leaves to your water bottle to replenish electrolytes.
• Wear light clothes from natural fabrics like cotton that allow heat to dissipate.
• Take short breaks to cool down.
• Avoid heavy meals that require your digestive system to produce heat for digestion. Vegetables, fruits, salads, and casseroles are perfect for summer. Watermelon with feta cheese is hydrating and will refill your mineral reserves.

Herbal infusion for heat exhaustion:

Some herbs are known to be high in minerals. Using them to make iced tea can be fun and refreshing.

Red Raspberry Leaf: Rich in minerals like magnesium and potassium, red raspberry leaf is a revitalizing and cooling tea that can help with muscle cramps and refresh you on a hot summer day.

Lemon Balm: An excellent source of potassium, lemon balm has a delightfully citrusy and soothing flavor. It helps to ease anxiety and promote relaxation during the summer heat.

Spearmint: With a high content of calcium, potassium, and magnesium, spearmint infusions can aid in hydration, and the menthol makes you feel cooler.

Nettle: Rich in minerals, including calcium, magnesium, and manganese, nettle can help replenish electrolytes in the summer.

Easy peasy iced tea

Use a half-gallon mason jar.

I found this filter in Amazon that sits on top of the mason jars (just Google stainless steel coffee filter for mason jars)

Fill the strainer with 6-8 tablespoons of loose-leaf herbal tea (You can use the herbs above in equal amounts.)

Fill the jar with tap water, cover and leave on the counter for a couple of hours.

Refrigerate overnight, and voilà, you’ll have a refreshing and hydrating herbal infusion to enjoy all day.

When using herbal infusions for hydration, it’s essential to sweeten them. Sugars in rehydration drinks significantly enhance the absorption rate of water and electrolytes.

A good local source of herbs is Shadow and Soul Emporium & Tea Lounge on Main Street in Keene. They offer a variety of high-quality, organic herbs that are perfect for making refreshing and hydrating herbal infusions.

Remember that heat exhaustion can quickly advance to heat stroke, a life-threatening situation. Heat stroke is a more severe condition where the body’s temperature rises to 104F or higher, leading to potential organ damage. If symptoms persist or intensify, such as confusion, seizures, or loss of consciousness, never hesitate to seek immediate medical assistance.