Summer calls for a host of outdoor activities. But whether you’re swimming in an ocean or lake or running through a park, prolonged heat exposure can quickly impact your body, zapping you of both energy and hydration.

That’s because when you sweat, your body loses fluid as well as vital minerals called electrolytes. Knowing how to preserve these essential nutrients can help ensure that you enjoy summer to its fullest without feeling drained.

What electrolytes are and why they matter

Electrolytes are minerals, including sodium, potassium, calcium, magnesium, bicarbonate, chloride, and phosphate, that work together to support your hydration, muscle function, and even mood. They carry a positive or negative electrical charge when dissolved in water, which allows them to send signals throughout your body and keep it working optimally. For instance, among other purposes, sodium helps regulate your body’s fluid balance and magnesium plays a role in energy production.

If you lose too many electrolytes when you sweat, you may experience fatigue, cramps, headaches, dizziness, numbness, and muscle weakness. So if you’re active for an extended period, the key to avoiding these effects is to stay hydrated and replenish your them.

Natural ways to enhance electrolytes

The best place to start is to drink plenty of water since some types naturally contain electrolytes. Coconut water may be a wise choice since it provides a healthy dose of electrolytes such as magnesium and potassium to help rehydrate your body.

You should also support your body with a balanced diet; many foods are rich in these essential minerals, including the following:

• Bananas, avocados, and leafy greens are high in potassium and magnesium.
• Nuts and seeds, especially almonds, pumpkin seeds, and sunflower seeds, also supply magnesium, while lightly salted varieties can help replace lost sodium.
• Dairy products like milk and yogurt are good sources of calcium and potassium.

What about sports drinks?

All that said, sometimes after an intense workout or long hike, a store-bought electrolyte drink or powder can be an easy way to quickly rehydrate. However, before you grab one, make sure to check the label; some varieties contain more sugar than your body needs—often between half and two-thirds of that found in soda—which can quickly outweigh the benefits.

Instead, look for options with a balanced blend of sodium, potassium, calcium, and magnesium, along with a moderate amount of sugar, with the goal of consuming no more than 36 grams of added sugar per day for men and 25 grams for women in an everyday diet. And always try to steer clear of artificial colors and unnecessary additives by choosing low-calorie mixes or powders that let you control the serving size. Finally, as a general rule of thumb, make sure you don’t consume too many electrolytes, which could create a harmful imbalance.

By combining steady water intake with mineral-rich foods or the occasional electrolyte drink, you can maintain your energy, stay cool, and enjoy every sunny moment the season brings.