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Like Air, water is a lifeforce. Three days without water and we die. In North America, dehydration is not the primary cause, but an underlying factor in many heat-related deaths. Two-thirds of our body is water, and 2+ litres a day will sustain our body until our flow dries up.
In our 99th Edition, we stay hydrated with electrolytes.
👇 CHECK IT OUT
📱Try This: Add one electrolyte-rich food each day this week
🎥 Watch: 1-Minute Recap OVE’s Guide to MID-YEAR GOALS
📄 Guide: ✅ Electrolyte-Rich Food List
👥 Refer a Friend: Help friends up their wellness—refer & earn rewards
💪 Exclusive Offer: Get your summer body now—work with Coach DC
THIS WEEK’S POLL 🤔
Who’s most at risk of dehydration-related death in North America?
👁️ OVE’S GUIDE TO
AVOID DEHYDRATION
We’ve all heard “stay hydrated” — but what does that mean?
💧Hydration isn’t just water. It’s water + electrolytes — minerals that keep your brain sharp, muscles firing, and heart steady. When you lose them (through sweat, heat, stress, or poor diet), things go downhill fast.
⚡️Electrolytes to the Rescue
Electrolytes are charged minerals that control nerve signals, muscle function, pH balance, and hydration. The major players:
Sodium (Na⁺): Fluid balance, blood pressure
Potassium (K⁺): Muscle, heart rhythm
Magnesium (Mg²⁺): Relaxation, recovery
Calcium (Ca²⁺): Bones, nerves, movement
Chloride (Cl⁻): Acid balance, digestion
Phosphate (PO₄³⁻): Energy (ATP), bones
⚠️ Electrolyte Needs:
Most groups — from teens to seniors — have overlapping daily electrolyte needs (estimates):
Sodium: 1,500 to 2,300 mg
Potassium: 3,500 to 4,500 mg
Magnesium: 310 to 420 mg
Calcium: 1,000 to 1,500 mg
🧠 These four minerals support brain function, hydration, nerve signals, and muscle performance.
Needs increase with:
🔥 Heat
🏃 Activity
💊 Medications (like diuretics)
⏳ Age
🚨 Why Care?
Even mild dehydration (1 to 2% of body weight lost in water) affects:
🧠 Brain: slower thinking, poor focus
💪 Muscles: cramps, weakness, fatigue
❤️ Heart: irregular beats, low pressure
🪫 Energy: burnout, sleep disruption
Hydration is energy. Hydration is life.
And if you’re not getting electrolytes? You’re not hydrating.
⚠️ Who’s Most at Risk?
Not all dehydration hits the same. Here's how it impacts each group — plus how much water from all food & drinks they need daily 😀
👷 Labourers & Outdoor Workers
Risks: Constant sweat loss, heat exposure
Effects: Dizziness, cramps, heat exhaustion
🏃 Athletes & Active Individuals
Risks: Intense workouts, sweat loss
Effects: Cramping, brain fog, fatigue
🧠 Pro tip: Add electrolytes pre- or post-workout, especially during summer.
🧒 Active Kids & Teens
Risks: Sports, poor hydration habits
Effects: Irritability, cramps, low energy
🧓 Elders (60+)
Risks: Weakened thirst, meds, kidney decline
Effects: Memory loss, arrhythmia, falls
👨👩🦰 General Population
Risks: Stress, poor hydration habits, poor diet
Effects: Fatigue, headaches, brain fog
🥑 Eat Your Electrolytes
Simple real-food sources:
🧂 Salt (sea salt, pickles, olives)
🥬 Spinach, kale, beans, avocados
🍌 Bananas, sweet potatoes, coconut water
🥜 Pumpkin seeds, nuts
🥛 Dairy, tofu, sardines
📥 Download Now
Want a complete list of electrolyte-rich foods you can add to your day?
🥦 From spinach and seeds to coconut water and sardines — we’ve got your guide.
✅ Click👇 to download the Electrolyte-Rich Food List
Bonus: Add a pinch of salt + lemon, and honey to your water after a sweat.
✨ A Message From Our Partner ✨
🌞SUMMER RESET WITH TRAIN WITH OVERMAN
Feel better, move better, live sharper—daily.
Your plan this summer includes:
✅ Personalized workouts built for your goals
💧 Hydration tracking to stay sharp and energized
🧘🏾♂️ 10 to 15-minute daily stretch routine to boost recovery & mobility
Whether you're just getting started or restarting—this is your mid-year momentum builder.
🔗 Train with Overman 👉 Click here to start your summer
MINDFUL TASK 🧠
MAKE YOUR ELECTROLYTE DRINK
✅ TRY THIS: 🧑🍳Citrus Electrolyte Recharger`
Ingredients
1 cup (237 ml) water
1/4 cup (59 ml) freshly squeezed lemon juice
1/2 cup (118 ml) freshly squeezed or no-sugar-added orange juice
1/8 teaspoon sea salt or pink salt
1 tablespoon honey or maple syrup (optional)
Instructions
In a glass bottle or jar, add the lemon juice, orange juice, and salt.
Pour in the water and stir or shake gently.
Add sweetener if needed — stir until fully dissolved.
Sip slowly, chilled or at room temperature.
🌿 Mindful Steps
🥤 Hold your drink with both hands. Feel its coolness or warmth.
💧 Take a deep breath before your first sip. Let your body slow down.
🌞 With each sip, tune in: Where do I feel the refreshment most? What does my body need right now?
🔗 Explore the Full Recipe Set and find your new go-to hydration ritual
You’re not tired — you might just be dehydrated. Hydrate smarter. Think sharper. Train harder.
Next week in our 100th edition, the Perspective will become OVE’S GUIDE 👁️.
Until Next Edition,
Coach DC
The Perspective 👁️
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.