Heat Exhaustion: Tips for Hydration, Nutrition & Recovery

As temperatures rise and the summer heat intensifies, it’s important to avoid heat exhaustion.

Heat exhaustion is a condition that occurs when the body overheats due to prolonged exposure to high temperatures, especially when combined with dehydration and physical exertion. It is the body’s response to losing large amounts of water and essential salts through sweat.

Common Symptoms of Heat Exhaustion:

  • Profuse sweating

  • Fatigue or weakness

  • Dizziness or light headedness

  • Nausea or vomiting

  • Muscle cramps, weakness or strange sensations

  • Headache

  • Cool, pale, clammy skin

  • Rapid pulse or shallow breathing

  • Feeling faint when standing

  • Suddenly feeling cold with general weakness

 

 

Restoring minerals through electrolyte drinks, magnesium baths, and mineral-rich foods helps the body maintain its natural pH balance and improves resilience to heat stress.

Below are some recommendations to help you stay cool, hydrated, and balanced during this time:

1-Prioritise Hydration with Electrolytes
Staying hydrated in the heat involves more than drinking water alone. To avoid heat exhaustion, replenishing electrolyte, especially sodium, potassium, and magnesium, is essential for maintaining energy, circulation, and proper muscle function.

Here’s a simple homemade electrolyte water recipe to support your body naturally:

Homemade Electrolyte Water (1 Litre)

A naturally hydrating and mineral-rich drink to restore balance during hot weather or physical exertion.

Ingredients:

  • 1 litre filtered water

  • Juice of ½ lemon or lime

  • ⅛ tsp sea salt, Celtic salt, or Himalayan pink salt

  • 1 tsp raw honey or maple syrup (optional, for energy and taste)

 

Optional Additions:

  • Splash of coconut water – adds potassium and natural sweetness

  • Cucumber slices – rich in potassium, magnesium, and silica; supports electrolyte balance and hydration

  • Fresh mint leaves – naturally cooling; helps lower internal body temperature and soothes digestion

 

Instructions:
Mix all ingredients well. Let it sit for a few minutes (or refrigerate) to allow the flavours to infuse. Sip throughout the day, especially after sun exposure, exercise, or during periods of heat and fatigue

 

Other drinks like cold herbal infusions such as peppermint, hibiscus, or rose are cooling, hydrating, and help regulate internal heat.

 

2-Take Magnesium Baths
Magnesium-rich baths (using Epsom salts or magnesium flakes) help regulate body temperature, support muscle recovery, and calm the nervous system. They also assist in alkalising the body, which is greatly beneficial when excessive heat leads to inflammation or fatigue.

 

Benefits of Magnesium Baths During Heatwaves

 Taking a lukewarm/cold bath or foot bath with magnesium flakes or Epsom salts offers multiple therapeutic benefits during periods of intense heat:

Regulates Body Temperature
Magnesium supports thermoregulation, helping the body adapt to and release excess heat more efficiently. Magnesium baths can naturally support body odour regulation, especially during heatwaves when sweating increases.

Replenishes Lost Minerals
Sweating depletes vital minerals. Magnesium absorbed through the skin helps restore balance without burdening digestion.

Alkalises and Detoxifies
Supports the body’s natural detoxification pathways and helps maintain an optimal pH balance, which may be disrupted by heat-induced inflammation.

 

3-Eat Cooling, Seasonal Foods
Favour water-dense, alkaline foods such as cucumber, watermelon, leafy greens, and coconut water. Avoid heavy, spicy, or fried meals, which may overburden digestion during hot weather.

 

Homeopathic Remedies for Heat Support

Certain homeopathic remedies can offer gentle yet effective relief from heat-related symptoms. Here are a few commonly indicated remedies to consider:

  • Belladonna 30c– For sudden onset of intense heat, flushed face, throbbing headaches, and heat sensitivity. Often useful when symptoms come on rapidly and are aggravated by sun exposure.

  • Natrum Muriaticum 30c– For exhaustion, dehydration, and headaches triggered or worsened by heat and sun.

  • China officinalis 30c – Helpful after excessive fluid loss due to sweating, dehydration, or heat-induced fatigue. Restores vitality when the body feels weak, drained, or oversensitive after exertion or sun exposure.

 Please feel free to reach out if you'd like personalised support.

Gisela Lopez