You have planned your typical Saturday out on the boat or to the beach – what’s in your cooler? Is it stocked with nothing but Beer, Soda (or “Pop” depending on where you are from), fruity boxed drinks for the kids, and Sweet Iced Tea? If so, you are in danger of becoming dehydrated before getting safely back to the dock.
I am going straight for the “Fear Factor” on this one! I am a big proponent of mixing personal responsibility with responsible fun. In this case, when it comes to becoming dehydrated, drinking Pepsi all afternoon will get you in trouble just like drinking beer, except for the obvious increased risk of intoxication.
Here’s the worst-case scenario: You take your boat out with your family. You partake in one too many beers. At the height of the heat in the afternoon you really don’t notice anything except your “buzz”, but shortly thereafter you start getting a little dizzy, a little nauseous, and things start going downhill from there. Who is getting you, your family, and your boat safely back to the dock and home?
Thousands of people die each year because of “Heat Stroke”, which is when you get dehydrated to the point where you do not sweat enough to lower your body temperature and cannot cool yourself.
Why is Heat Stroke and Dehydration So Dangerous to The Body?
The fact is your body depends on water to survive. You have to look at how much of “You” is water – specifically salt-based fluid: Your Brain is 80% fluid, Lungs 90%, Blood 83%, and your Heart is 75%.
No wonder the signs of dehydration are not surprising: Headaches, dizziness, brain fog, fatigue, weakness, muscle cramps, nausea and vomiting, rapid breathing, and increased heart rate.
What are the Signs of Dehydration?
According to the Center for Disease Control, the first signs will be heavy sweating, muscle cramps, and you are not urinating as often (or it is dark in color when you do). Stop what you are doing, get in the shade and drink some electrolytes to get needed sodium and potassium into your muscles. If the cramps last more than an hour it’s time to call it a day.
Signs of Heat Exhaustion include the following: Continued heavy sweating; cold, pale, clammy skin; fast, weak pulse; nausea or vomiting; muscle weakness or fatigue; headache; and dizziness or passing out. Get to a cool place, loosen your clothing, apply cool cloths to your body, and sip water. And it’s time to go home.
Then if you ignore the above, the next phase is Heat Stroke. Now your body temperature is rising; your skin is hot and turning red and can be either dry or damp; your pulse is getting faster and stronger; confusion is starting to set in; and eventually you pass out. This is a 911 situation, move to a cool place, apply cool cloths, and do not drink anything.
The Importance of Electrolytes
Exactly what are electrolytes and why are they so important? The three main electrolytes refer to Sodium, Potassium and Magnesium.
Sodium helps the body maintain normal fluid balance including your blood pressure. In my genetic testing I can tell if your blood pressure is caused by salt sensitivity or stress. Potassium manages many functions including nerve signaling and muscle contractions. And Magnesium is necessary for your muscles, nerves, heart, and also blood pressure and blood sugar.
Once you start sweating outside, you need to hydrate with Sodium because you are losing salt. In the past I have recommended Pedialyte; however, it contains Sucralose, a harmful artificial sweetener.
Look for electrolyte products like Nuun tablets or LMNT which dissolve in your water bottle. And LMNT just came out with their formula in cans to throw right in the cooler!
If you see white marks on your clothing where you are sweating, this is a sign you are losing sodium.
Avoid drinks like Gatorade which are full of sugar or artificial sweeteners, and artificial dyes and preservatives. Look for healthier, more natural Hydration products including High ph- Balanced Alkaline water, Spring Water which has minerals added in, and Coconut Water which is high in potassium – just watch the sugar content. You don’t need those fruity flavors!
If you are on a Sodium Restricted diet because of medical issues, I recommend staying out of the heat!
General Treatment for Heat Stroke
If you are out on the boat and you (or your buddy) start to fade, this is not the time to play tough guy. Do the following immediately:
- Get in a shaded area.
- Remove clothing and gently apply cool water to the skin followed by fanning to stimulate sweating.
- Apply ice packs to the groin and armpits.
- Lie down in a cool area with their feet slightly elevated.
- Cool the person rapidly however you can.
Special Caution with Children
Children need your special attention out in the sun because their sweat mechanisms are not yet fully developed, so they will not realize they are getting dehydrated. Force them to drink water and non-sugar electrolyte beverages every half hour or so, especially if they are participating in outdoor sports.
Water – How Much? And Saying “No” to Added Fluoride
Every day of the year, drink at least half your body weight in ounces of water. Weigh yourself – divide that number in half – and that’s how many ounces you should drink DAILY. What doesn’t count are beverages which are Alcoholic, Carbonated, contain Caffeine, or contain Sugar or Artificial Sweeteners. This is why the Beer, and soda, and sweet tea don’t count!
Once you feel “Thirsty” you are already starting to dehydrate. So just drink every 15-20 minutes to be safe.
So, what’s the deal about Fluoride in your drinking water? In May 2025, Florida Governor Ron DeSantis signed a bill into law which bans the addition of certain additives, including fluoride, to public water supplies in the state. Fluoride in our drinking water has become quite controversial regarding its health risks. One of the negative health effects of fluoride is that it may calcify the pineal gland.
Why is this a big deal? The pineal gland’s main function is to produce melatonin, a hormone which plays a crucial role in sleep regulation. Calcification of the pineal gland then disrupts the sleep-wake cycles. You can look back at the articles I have written on the importance of getting consistent, restorative sleep.
There should be a Statewide survey taken to see if Floridians are getting better sleep and therefore getting healthier with the removal of fluoride. There is also some great research which suggests melatonin may have other roles beyond sleep, including antioxidant and anti-inflammatory properties.
If you are not in Florida, I would use a home filtration system to remove Fluoride from your tap water.
But what about those bottles of water in your cooler? There are bottled water companies which add Fluoride to their bottled water or are using water systems which still contain Fluoride.
I would suggest doing an AI (Google) search of whatever brand of bottled water you are drinking to check for added fluoride.
Stay Hydrated and Have a Safe Summer!
Annie Bush
Your Total Body
