Hey Everyone,
It’s heating up here in Arizona again, which usually means one thing: we all remember to drink more water. But there’s another piece of the puzzle people often forget… electrolytes.
Electrolytes are minerals that help regulate hydration, muscle function, nerve signals, blood pressure, and even heart rhythm. The main ones are:
• Sodium – helps maintain fluid balance and prevents cramping
• Potassium – supports muscles and nerve function
• Magnesium – helps with muscle relaxation and recovery
• Calcium – important for muscle contractions and nerve signaling
When you sweat, you lose both water AND electrolytes. Replacing only water can sometimes leave people feeling fatigued, lightheaded, or crampy… especially here in AZ.
Typical daily needs vary, but general recommendations are around:
• Sodium: 1,500–2,300 mg/day (more if sweating heavily)
• Potassium: ~3,500–4,700 mg/day
• Magnesium: ~300–400 mg/day
• Calcium: ~1,000 mg/day
Good food sources include:
🥑 Avocados
🍌 Bananas
🥬 Leafy greens
🥜 Nuts and seeds
🥛 Dairy products
🧂 Salted foods or broths
🍉 Fruits with high water content
If you want to supplement electrolytes, there are plenty of options including powders, sports drinks, capsules, or chewables. Personally, one of my favorites is Vitassium FastChews (pictured above). They’re easy to keep around, taste good, and work well when you’ve been sweating a lot outdoors. You can find them on Amazon.
Bottom line: hydration is more than just water this time of year.
Because nothing ruins a summer day faster than your calf muscle suddenly turning into a petrified tree branch while you’re trying to get out of the pool.
Have a great weekend!
Your Foothills Chiropractic Team
PS: We'll be in the office all day tomorrow to help with your neck or back pain. Walk in or give us a call to get an appointment. 480-488-1282
One last thing—
If we’ve helped keep you moving, swinging, hiking, or just feeling better, we’d love a quick Google review.
Leave one here → https://g.page/r/CZlXqQigGDIZEBM/review