Electrolytes for Hydration: Beyond Water, Heat, and Exercise

Release Date: 08/08/2023

The Flipping 50 Show

Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and...

Can We Just Stop the Self Sabotage to Feel Your Best Ever

The Flipping 50 Show

If you want to lose weight, get in shape, or keep a relationship, you may know the desire to stop the self sabotage all too well. My guest and I talk about her weight loss, coming down from 200 lbs. Not achieving a skinny size 4, but an all important and often missing love for the body and the curves she has. If you don’t need to lose weight but aren’t where you want to be in relationships, business or finance, stay tuned to know how to stop the self sabotage. My Guest: Junie Moon, CEO of Midlife Love Out Loud, a Global Love Mentor, Best-selling Author, Women's...

The 3 Tests You Should Do Before Considering BHRT

The Flipping 50 Show

If you are considering BHRT, this is for you. Even if you’re currently on BHRT, you’ll learn or confirm something here. If you’ve got daughters or DIL, in my case, there’s something here for you on that front too. If you’ve wondered why does cholesterol go up for so many women or why do autoimmune numbers increase in midlife? There’s a reason to be considering BHRT, and our guest explains why. My Guest: Dr. Shilpa Sayana, MD is a Triple Board Certified in Internal, Obesity Medicine and Functional Medicine. She is recognized by her peers by receiving the “Most...

Smart Movement for Aging Better with Lara Heimann

The Flipping 50 Show

If there is a way to enhance movement for aging better - whether we’re already exercising or we’re in need of getting started - we’re in! If you’ve ever said or felt, “every time I start to exercise I get hurt,” this is for you. This episode will also hit you right where you love to exercise. We know exercise has a major impact on the brain. It’s a dose of clarity, problem solving, creativity. There’s no lack of science to prove the mind-body-and spirit can no longer be separated. They’re an integrated part of all components of wellness. Feeling a little stiff?...

How to Have and Still Thrive with Autoimmunity in Menopause

The Flipping 50 Show

In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is...

Is Your Liver Preventing Muscle Growth in Menopause?

The Flipping 50 Show

To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most...

Breast Implants and No-Cut Facelifts - the Surgeon with Answers

The Flipping 50 Show

Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is...

Is This Perimenopause or Something Else?

The Flipping 50 Show

Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our...

Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it)

The Flipping 50 Show

Dealing with stubborn belly fat after 40 is reality for many women. It may happen in your 40s, 50’s, 60s or even 70s. And no one… not even an 87 yo likes it. My guest reminded me there is no “pre” … there is diabetes. So let that be a wake up call. We can’t control aging. We can over control carbs to the point blood sugar levels spike. You heard that right. We can fast so long blood sugar levels spike. Learn more surprising insight inside this episode. Stay to the end for an invite to a free summit coming up regarding blood sugar levels too. My Guest:...

Whole Body Vibration for Menopause

The Flipping 50 Show

Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize...

More Episodes

I finished pedaling and swung my leg off the bike. My bike shorts and jersey had telltale signs of salt markings on them. Once I cooled down, any exposed skin was like sandpaper. I was like a human French fry.

I have trained for 8 Ironman distance triathlons. That includes a lot of time both biking and less but significant time running. I am what you’d call a fairly salty sweater.

But even if you’re not exercising outdoors in the heat, exercise of any kind, and menopause with its hot flashes, night sweats or not… can also increase your need for electrolytes.

To really hydrate is about much more than water. In this episode, I share information about electrolytes and how to get started down a path toward less water retention and more energy with some basics.

Some women in menopause say they just aren’t thirsty. There may be some changes to the thirst mechanism during menopause (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984489/) and some hormonal imbalances may have a diuretic effect on women. Lack of thirst isn’t a cue you don’t need to hydrate. It may be a reason to be more diligent so you can maintain energy, brain function (mood, cognitive function) and feel optimal.

Retaining water, having hot flashes, heavy sweaters, or drinking lots of water and constantly in the bathroom???

This is for you.

What are Electrolytes?

Defined: Electrically charged minerals that play a vital role in various physiological functions.

Potassium
Sodium
Calcium
Magnesium
Chloride

Electrolytes maintain fluid balance and brain function.

Electrolytes can play a vital role in mitigating menopause symptoms by maintaining fluid balance, and temperature regulation.

If you’ve experienced brain fog, memory laps, or mood swings… they can be exacerbated during heat waves.

Excessive sweating (whether you see and feel it, or whether you don’t) can deplete the body’s water and electrolyte stores, so it's important to replenish them:

In everyday midlife
Additionally, during high heat

When You Might Need Hydration Beyond Water

Fatigue?

It’s related to many things of course, but low electrolytes can be one. For menopausal women consuming electrolytes daily, not just in hot weather can help reestablish fluid balance.

Fluid Retention?

Surprise! Restricting sodium intake isn’t necessarily the cure for fluid retention. Adequate electrolytes influences adequate hydration and that helps prevent fluid retention and natural detox. Drinking more water and peeing constantly? You’re not actually hydrating. Try slowing down on how quickly you add water. In addition, consider adding some salt to your water.

Exercise Gets Hard Fast

A woman here in Phoenix yesterday thought hiking in 118 heat midafternoon was a good idea and got heat stroke. You don’t have to be that, um, shall we say silly, to compromise not just your exercise, but your health. If you’re dehydrated, your blood thickens. Your oxygen delivery to working muscle, AND to help dissipate heat, deteriorates very quickly. If you hit that point, you can’t go back. You want your blood and oxygen to flow easily through your system to keep the stress on your heart (doing all the pumping) mitigated. Obviously, make wise choices, but being hydrated before you begin, having extra electrolyte-rich drinks during, and rehydrating after are key steps. When heat and/or humidity climb, this isn’t a practice just for days you exercise, it should be a daily habit.

Other Signs of Low Electrolytes:

Headaches, muscle cramps, twitches, or spasms. Feeling breathless too soon, dizziness associated with low blood pressure… all may be supported by increasing your electrolytes. Plus…

Stressed?

Your heart and your adrenals also need them!

There’s more. That belly fat may be lessened by way of improving insulin sensitivity.

Heavy Sweater?

You’re losing sodium when you sweat. So naturally if you’re sweating more you’re losing more sodium. Your personal needs will vary from someone else.

Salty Sweat?

There’s a theory here in the literature that salty sweaters may be simply excreting high sodium in their diet. I am but a study of one, but I can vouch for the fact this isn’t true. I have a low to moderate sodium intake compared to SAD but have a higher salt loss in sweat. (you can test your sweat rate and if you’re an athlete training long or frequently it’s a good idea – in or outdoors)

How to Begin Hydrating with Electrolytes:

Start with some water. (made with Himalayan pink salt) https://www.flippingfifty.com/hot-weather-hydration/

I describe this process in a post here. It’s simple, natural, and easy. When you can’t do it or aren’t at home, there are other options.

If you’re investing in something like Athletic Greens, that can help by boosting your magnesium. Adding leafy greens to your smoothies and eating some extra greens (maybe straight from the garden can boost your magnesium too).

Especially if you’ve been avoiding or reducing sodium, you may want to reconsider. Unless you have a medical condition, many women (and men) have been using such low sodium levels that they’re lacking in this electrolyte balance.

Choose a clean electrolyte product: without sugar, artificial colors, flavors, or preservatives. Take one serving a day.

I’m using LMNT most recently for activity. (No association – I just like the flavors). During exercise, I use a packet in 16 ounces of water. (more concentrated to support sweat rate) During the day I’ll dilute that in 24-30 ounces of water and drink it throughout the day (every day – not just on exercise days). For those of you who say you “get bored” drinking plain water, the flavor will help.

Try the sole water for an everyday solution, and the LMNT or a clean electrolyte you like for exercise.

If you’re in the bathroom more often than you’d like, slow down on the volume of water OR add electrolytes. You may not actually be hydrating at all with all that water. Sodium helps you put it to use for the cells in your body.

My Electrolyte Favorites:

MiTox by Bridgit Danner

Wildlytes by Teri Cochrane USE DEBRA10 for a discount!

Sole with Himalayan Crystal Salt: https://www.flippingfifty.com/himalayancrystalsalt

Other Episodes You Might Like:

Hot Weather Hydration: https://www.flippingfifty.com/hot-weather-hydration/