Heat Exhaustion Signs & Treatment & Our Fave Summer Drink Recipes!
By Amy Lupton
The summer heat is no joke in Texas! With temps that can reach over 110 degrees, heat exhaustion is prevalent and can affect so many. We have had experience with heat exhaustion, and sometimes it can come on without warning or when you don’t expect it.
Some factors that can make you more susceptible to heat exhaustion are:
Exercising outside (opt for early morning to take advantage of cooler temps)
Not being hydrated (the body can balance better when daily hydration is prioritized, prevention is key!)
Not having minerals balanced (we talk about this frequently, but so important, see our Summer Guide here for more info!)
Blood sugar ups and downs (keeping a steady nutrient dense diet full of quality protein will help resilience)
Immune system challenges (if you aren’t feeling well, you can be more prone to not withstanding heat)
Here are the symptoms to watch out in yourself or others if you feel heat exhaustion coming on:
Headaches
Excessive Sweating
Unusually Cold, Moist Skin
Chills
A Weak, Rapid Pulse
Muscle Cramps
Fast, Shallow Breathing
Nausea, Vomiting, or Both
What to Do:
Symptoms can come on quick or can be slow to present themselves. What do you do if you are experiencing these symptoms?
Move to a cooler place (preferably A/C), or a shaded area
Begin to rehydrate, but don’t chug, as it can make you vomit. Slow and frequent sips are best.
Cool yourself down with cool water, always good to wrap a cold wet towel around the neck area.
Rest rest rest. No exertion until you feel better if possible.
If you suspect a child has heat exhaustion, please seek higher care and follow the above suggestions.
Symptoms should start to resolve in an hour or two. If they continue to persist, please seek medical attention.
Aftercare: Add electrolytes, cold fruit, and vegetable juice to your regimen for the next several days to rebalance.
Some key fruits and herbs to help rebalance are:
Cucumbers (yes its a fruit)
Lemons and limes
Watermelon
Blueberries
Celery Juice (contain salts to hydrate the cells)
Lavender (to calm the nervous system after)
Rose Water (excellent to energetically nourish the system). Can keep rose water in ice cubes too to add to your water.
Cistus Incanus (amazing to keep the body balanced in warm weather. See a customer recipe below!)
To support your hydration, here are some of our favorite summer drinks!
You hear this all the time….but hydration and drinking water will keep your skin smooth, supple, body detoxing, and fairing the heat. And when that water is minerally charged, it has a double benefit.
Some simple water additives:
1/4 lemon squeeze in water, with pinch of sea salt
1 tsp unsweetened cranberry juice in water (this is great if you are retaining water as well.)
1/2 lime squeeze in water, 1 tsp raw honey (not for children under one yr)
Herbal Arnold Palmer Tea
Ciara from Oranutrition sent in this recipe she has been using from our Cistus Incanus Herb and Plantas Acute Tea! She said we could share.
Cold Brew Recipe of 1/4 cup tea to 32oz room temp filtered water (left on the counter overnight to steep). You can use a big ball jar.
The next morning, Use 50/50 tea to water infusion ratio and add a squeeze of lemon to taste.
Other combos to try would be with nettle tea (a great allergy defense boost!), add some honey, or a slice of lime. Yum!
Herbal Spa Water
One of our favorites at Liferoot! The combinations are endless and can really add a flavor rollercoaster to your day :)
Half gallon filtered water
Glass water container (this can be a jar, a sun tea container, or even something fancier!)
Herb of choice: We love mint leaves, basil, or lavender. You can also add lemons, limes, sliced cucumbers in the water for an added kick.
Ice or honey if wanted.
Some of our fave combos: Mint and Cucumber, Lemon and Lavender, Rose and Honey, Basil and Lime.
Slice and let water and herbs steep for a few hours, or keep in fridge overnight. Enjoy!!
Bug Away Mocktail!
1 tsp Vibrant Multi Blend (this can be substituted for 1 tsp Apple Cider Vinegar and honey to taste)
3 muddled strawberries (can slice or freeze too!)
Squeeze of lemon
Sparkling water
Directions: Add 1 tsp Vibrant Multi (or alternative) to small glass. Add fresh or frozen strawberries and muddle. Add squeeze of lemon, and more honey if needed. Top with sparkling water and an extra garnish of berry, mint or lemon. Enjoy!
Herbal Electrolyte Pina Colada
1 can regular or light coconut milk
3 cups organic pineapple
1/2 cup coconut water
1/2 cup Dandelion Leaf Tea
Add Ice and water to get to desired texture
Blend in blender and top with toasted coconut flakes :)
If doing lower carb or sugar, try using Pineapple Flavoring or Stevia instead of pineapple, eliminate coco water.
Also, pop over to our Sun Tea Blog for some more herbal delicious recipes!