Fun at festivals from morning till night, all-day hikes in the mountains under the summer sun, or action-packed weekends at a mountain cottage with friends. Summer is fantastic, but it can really take its toll on our bodies. Extreme heat, physical exertion, irregular sleep and a diet of langos or instant soups will sooner or later take their toll.
That’s exactly why you need a ‘survival kit’ designed for your body. The right nutritional supplements will help you maintain your energy levels, avoid muscle cramps and tackle all the challenges of summer with a smile. Here’s a list of the essentials you shouldn’t be without in your rucksack.
1. Electrolytes: the absolute foundation of proper hydration
This is the number one factor on which your summer energy depends. Imagine you’ve been on your feet all day, the sun is beating down and you’re sweating. You’re drinking litres of clean water, but despite that, you suddenly get a headache, feel utterly exhausted, the world is spinning, and your muscles seem to be refusing to obey you.
Why is clean water not enough? When you sweat, your body doesn’t just lose H₂O. You also lose critically important minerals – electrolytes. These are mainly sodium, potassium, magnesium and calcium. These substances act as electrical conductors in your body. They are responsible for transmitting nerve impulses, muscle function and maintaining the correct fluid levels in your cells.
If you only drink plain water with no minerals, you’ll dilute your internal environment even further. Your body is unable to retain water effectively, and you’ll feel dehydrated even though your stomach is full of water.
How to replenish electrolytes:
Effervescent tablets and powders: This is the simplest option. They take up very little space and you can dissolve them in a bottle of water whenever you like. Choose ones that have a balanced ratio of sodium to potassium and do not contain an excessive amount of added sugar.
When to drink them: Ideally in the morning to kick-start your hydration, during periods of peak physical activity, and in the evening before bed.
A quick tip to help you out: If you don’t have any ready-made electrolyte drinks to hand, adding a pinch of ordinary salt to a bottle of water and eating a banana alongside it will help replenish your potassium levels.
2. Healthy muscles thanks to magnesium
Whether you’re planning to hike 20 kilometres through the mountains or dance for three days straight, your muscles will be screaming for help. Magnesium is a key mineral for muscle relaxation and the proper functioning of the nervous system.
Preventing cramps: A magnesium deficiency most commonly manifests as painful cramps in the calves, particularly at night.
Which form to choose: Avoid cheap forms (such as magnesium oxide), which the body absorbs poorly and which can cause diarrhoea. Pack some magnesium bisglycinate (great for relaxation and better sleep) or magnesium malate (provides energy to your muscles throughout the day). They’re also available in handy single-serve ‘shots’.
3. An Iron Stomach: Probiotics and Digestive Enzymes
Food on trips and at festivals is a whole other story. A change in diet, fast food, on-the-go meals or cooking in a pot with hands that aren’t always perfectly clean can send your microbiome into shock. The result is bloating, a heavy feeling or an upset stomach.
Probiotics: Good bacteria will help your gut process your food more effectively. Ideally, start taking them a few days before you set off.
Digestive enzymes: If you know you’re about to eat a heavy meal, a capsule containing digestive enzymes will help your stomach break down the food more quickly and comfortably.
4. Vitamin C and zinc to combat mood swings
In summer, we tend to think we’re safe from catching a cold, but the opposite is true. Air conditioning in cars and trains, a sweaty T-shirt after sunset and the crowds of people around us place a huge strain on our immune system.
Vitamin C: Acts as a powerful antioxidant and helps the body cope with the stress of travelling and physical exertion.
Zinc: It’s your immune system’s first line of defence. If you feel like you’re ‘coming down with something’, a combination of zinc and vitamin C can get you back on your feet in no time.
The key to enjoying any summer activity is to listen to your body. No supplement can replace a good-quality meal and plenty of sleep, but in demanding summer conditions, it is electrolytes, easily absorbed magnesium and digestive support that will determine whether you enjoy your trip to the full or spend it exhausted in the shade. Set aside a small pocket in your rucksack for these supplements. It’s better to be prepared for any situation than to have to deal with an unexpected event at short notice. If you want to stock up on your summer essentials quickly and all in one place, you’ll find the full range for your summer survival kit in our Dr. LUCULLUS online shop.
