Hydration 

Hydration is one of the most important focuses during the summer months. With temperatures soaring and the sun shining for long hours each day it is easy to become dehydrated. The amount of water each individual needs depends on many factors including lifestyle, climate, weight, and health.  

Some information to be aware of when thinking about how much water to drink include:  

• Most of your body is made up of water (at least 50-70%) and your body depends on water for survival.  

• Water allows the body to release waste products through urine, perspiration, and bowel movements, maintains proper body temperature, protects sensitive tissues like mucous membranes, balances blood pressure, and cushions the joints.  

• Dehydration means that the body cannot carry out normal bodily functions properly and can make you feel tired, dizzy, and weak.   

The average daily water needs for men is about 15.5 cups and for women is about 11.5 cups. The amount of actual water you need to drink can depend on what other drinks and juicy fruits and vegetables you are consuming versus foods with high fiber and dryness. As we age the feeling of thirst becomes a less reliable indicator of water needs. The color of your urine can be a useful gauge. If you are well hydrated your urine should be the color of light lemonade. If your urine is colorless, you may be consuming too much water. If your urine is a darker yellow, increase your fluid intake! Remember that some foods and supplements can affect the color of your urine. Check out Doctor Morse’s PDF on Kidney Filtration for some further thoughts on waste removal by the kidneys and using urine as an indicator of kidney health and function.  

We also offer kidney-supportive formulas designed to optimize the function of your kidneys and bladder, promoting proper detoxification and hydration throughout the summer. Explore options like  Kidney’s and Bladder Restore, Kidneys and Bladder Hydrate, Kidneys and Bladder Drain, as well as our Kidney Tea.  

Another clever way to stay hydrated while not flushing your minerals is to make your own electrolyte drink. Sometimes plain water is not enough, and this homemade drink is perfect for balancing electrolytes after physical exertion or long hours in the sun.*  

Hydrating Electrolyte Drink 

Ingredients 

• 1 qt Base of tea, juice, coconut water, or plain water  

• A generous pinch of unrefined sea salt, Celtic salt, or earth salt  

• Honey, maple syrup, or stevia powder to taste 

• Juice of one lemon or lime  

Instructions 

• Brew the tea. Place loose leaf tea in a quart jar. Pour boiling water over the herbs until the jar is full. Let steep for 20-30 minutes or overnight for a more potent extraction.  

• A favorite tea blend for the above recipe is a blend of nettle, milky oat tops, lemon verbena, hibiscus, rose petals, orange peel, and rose hips. It is light, tasty, and provides many required minerals. You may also use your favorite tea blend or try one of our loose-leaf tea blends depending on what other body systems you are looking to support.  

• Our Superfood Explosion Powder is a wonderful addition because it contains vitamin and mineral rich berries and herbs for added whole body support.  

• Pinch in the salt and spoon in the honey, maple syrup or add stevia powder. Stir thoroughly while mixture is still warm.  

• Strain out the herbs and squeeze in the juice of one lemon once cool. This adds more vitamin C and a refreshing flavor.  

• Chill in the refrigerator and enjoy after any kind of physical exertion and prolonged exposure to the heat.  

Sweat* 

Physical activity is vital during every season. Summer is the easiest season to make your exercise goals come true because there are more daylight hours. Exercise has many benefits, from supporting cardiovascular health, and healthy blood sugar balance to boosting mood, and giving you more energy during the day, and better sleep at night. In addition to these benefits, exercise aids in detoxification.  

The skin is our largest organ and sometimes referred to as the third kidney as it plays a key role in detoxication. Our Liver/Skin formula provides powerful support for detoxification from the internal organs to the skin. Once you have cleared internal channels, the best way to release bodily waste through the skin is to break a sweat.* 

Get outside early with your bicycle, take a hike, go to a yoga class, or get to your nearest body of water for a kayak, or a swim. Consider adding Muscles by Nature powder to your smoothies before or after a workout for more energy, enhanced athletic performance, and a fortified immune system. *   

Another powerful way to contribute to elimination through the skin is through the Cold Sheet Treatment. This is a powerful therapy and should not be used without prior prep and consideration. Consult with your physician before using this treatment if you are in a weakened state.* 

Healthy Eating/ Detox* 

Doctor Morse has a helpful PDF of Diet Recommendations that are aligned with the summer season. Even the healthiest food choices can lead to issues with digestion, such as fermentation and stagnation if they are not combined properly. Check out this Food Combining Chart to make sure you are eating the right food together.  

Be mindful as you transition to a diet dominated by raw fruits and vegetables. You may wish to eat smaller meals more often throughout the day to give your body a chance to acclimate. You may be hungry more often until you begin experiencing proper absorption and  utilization of nutrients from a more easily digestible diet. * 

Once you are in the rhythm of eating mostly fruits and vegetables, you can deepen your level of detoxification by switching to a mono-fruit diet for 24 hours or longer. For still deeper detoxification consider a juice fast such as the Lemonade Fast or the  Grape Juice Fast or even a pure water fast. * 

If you are new to fasting begin slowly with a 1-3 day fast. During your fast be attentive to your bodily cues. It is normal to have more cravings at the beginning of a fast and to feel hungry, but if hunger persists it is time to end your fast and get some more nourishment. Ending a fast earlier than your goal is not a failure. Listening to the wisdom of your body is always a win. Try our Energy by Nature powder to support energy levels while fasting. * 

When you are ready to reintroduce foods, go slowly. Return to a mono-fruit diet for one day for every three days you spend fasting. This allows your body time to readjust to solid foods and provides a more comfortable transition. Read our General Fasting Guide for further information. * 

Skin Care  

Sunshine can give you a healthy glow and provide much needed vitamin D but too much sun can damage the skin resulting in dark spots, premature aging, wrinkles, dry patches, or worse. Do not let the enjoyment of summer sun leave your skin feeling less than stellar.  

Enjoy the sunshine when the UV index is below six. A lower UV index means lower chance of getting a sunburn. The UV index is lower in the morning and evening, when there is more cloud cover, at lower elevations, and further from the equator. It peaks during the spring and summer seasons so now is the time to take extra precautions when outdoors.  

It is recommended to always wear sunscreen when exposed to the sun. Choose a natural mineral based sunscreen made of titanium dioxide or zinc oxide and make sure it is made with non-nano particles. These compounds sit on the skin’s surface and prevent UV radiation from penetrating the skin and work immediately upon application. These sunscreens are free of nasty chemicals that have their own health risks and are reef and water-life safe. Tinted sunscreens can help prevent hyperpigmentation as they contain iron oxides which block blue light which can lead to increased pigmentation in the skin. If you are relying on sunscreen to protect your skin, make sure you reapply every two hours, especially if you are sweating or swimming.  

Two other safe ways to protect your skin from the sun:  

1. Bring your own shade with you. Wear light long sleeve clothes or special UV protective clothing, wide brimmed hats, and bring a shade umbrella with you if you plan to be in the sun for hours at a time. Eat your sunscreen.  

1. Eating foods rich in antioxidants, omega-3s, and vitamin C, and making sure you have enough vitamin D, supports healthy skin that is more resistant to sun damage from the inside out. Make sure you are testing your vitamin D levels before supplementing as excess vitamin D can be harmful. Our Super Food Explosion is a powerful source of antioxidants to support you in resilience to the sun. * 

Antioxidants are also effective in your daily skincare and promote collagen production. Try products containing vitamin C, vitamin E, and green tea to further protect your skin from environmental damage.  

Try making a cooling facial spray to refresh you after a workout, an extra hot day, when your skin is dry and tight, or you are experiencing afternoon fatigue.  

Cooling Facial Mist Recipe 

• Pour your favorite hydrosol into a bottle with a spray top. Rose, Lavender, and Cucumber are some refreshing options. You can buy the hydrosol in an 8 oz bottle and then add 5-10 drops of a favorite essential oil for an aromatherapy boost. We like neroli, rose, and frankincense.  

• You can add some green tea extract or vitamin C for added antioxidant power.  

• Spray liberally on your face and neck whenever you are feeling overheated, dry, or tired for a hydrating, skin supportive, mood boost throughout the hot months. To make this spray extra refreshing and for the best shelf life keep your hydrosol blend in the refrigerator.  

Rest  

Because summer is the season of outward, expansive energy many of us forget to rest properly. Remember to strike a balance between all that fun in the sun and a rejuvenating rest so that you do not arrive in autumn worn down and exhausted. Traditional Chinese Medicine believes in synchronizing your sleep cycle with the seasons. During the summer that means rising early with the sun and enjoying activities before the heat sets in. Take a rest or nap in the middle of the day when the heat is strongest before returning to fun and activity in the evening hours as things begin to cool down. You may find yourself staying up later than normal to enjoy more social time, a meteor shower, or the moonrise. An afternoon rest allows you to do this without losing valuable sleep.  

Matching your sleep cycles to the seasons helps maintain balance in your circadian rhythms for better sleep and overall wellness. * 

Conclusion 

As you enjoy the summer season remember to listen to your body, honor your needs, and embrace seasonal opportunities for growth and rejuvenation. A holistic approach to wellness will allow you to make the most of summer adventures while nurturing yourself in ways that will shine long after summer is over. Imagine stepping into autumn filled with sweet memories of times with friends and family, feeling healthier than ever. You are hydrated and strong, digestive fire burning bright, skin glowing, while also well rested with your immune system at its best.  

Summer wellness is about celebrating the season’s abundance while honoring yourself and creating habits that enhance your quality of life. Let this be the summer when you embrace the season more fully than ever before with vibrant health and joyful living.