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Summer mocktails are a hot commodity this summer, and for a good reason! Hot weather doesn’t just mean more sunshine and pool days (although we love that!) It also means your body (and therefore your gut) is working overtime. Whether you’re sweating more, feeling extra tired, or dealing with stubborn digestion, the solution might be in the form of a tasty drink!. Summer mocktails are one of my favorite ways to support hydration, digestion, and energy, without adding another supplement or protocol to your plate.
Why You’re More Bloated, Backed Up, and Burnt Out in the Summer
Every summer, like clockwork, the heat hits hard, especially if you’re somewhere like Texas (like me!). Triple-digit temps leave you drenched, overstimulated, and maybe even declaring (again) that you’re moving to the mountains. But it’s not just sweat and sunburns messing with you. If you’re bloated, constipated, reflux-y, or foggy by mid-afternoon, mineral depletion might be to blame. And guess what? That’s exactly why I’m sipping summer mocktails on repeat, because your gut doesn’t love the heat either.
Your body relies on minerals to keep things moving, energize your cells, and help you stay cool under stress. But when you’re sweating more and losing key nutrients, your gut often takes the hit first. Luckily, simple habits like drinking mineral-rich summer mocktails can make a big difference in how you feel.
Summer = A Season of Mineral Depletion
Sweating isn’t just about water loss because when you sweat you’re also losing key minerals like sodium, potassium, and magnesium. Even if you’re drinking plenty of water, plain hydration won’t replace what you’re sweating out. This can lead to early signs of dehydration like dry mouth, dizziness, headaches, fatigue, or dark urine. But what does that mean for your gut? It might show up as constipation, sluggish digestion, or bloating. When minerals drop, so does your digestive function and energy because minerals are needed to make enzymes and stomach acid for digestion and contract the muscles of the GI tract. Minerals are also needed so that your cells can actually absorb the water. .
Sodium + Potassium Keep Things Moving
These two are essential for producing stomach acid, moving food through your digestive tract, and supporting healthy bile flow. Without them, things slow down, and that can show up as constipation or reflux.
Magnesium Helps You Go (and Stay Calm)
Magnesium supports muscle relaxation, including in the digestive tract. It also helps your body cope with stress, which has a direct impact on digestion. Low magnesium is often linked with tension, irritability, and sluggish bowels. Citrate is preferred for moving and loosening your bowels, glycinate is preferred for relaxation.
Hydration Without Minerals Isn’t Enough
If you’re only drinking plain water, you could actually not be hydrating yourself sufficiently. Adding a pinch of salt or sipping a mineral-rich summer mocktail is a simple way to stay hydrated and support your gut at the same time.
How to Know You’re Low and What to Do About It
Signs Your Minerals Might Be Running Low
When your minerals are depleted, your body lets you know and sometimes it’s in sneaky ways. Watch for energy crashes around 3 PM, constipation that doesn’t respond to fiber, magnesium alone or water, intense sugar cravings, or even feeling worse after a healthy smoothie or salad. These can all be signs that your body is struggling to keep up with digestion, blood sugar, and stress because the raw materials just aren’t there.
How to Rebuild Your Mineral Bank Account
If this sounds like you, don’t panic. Supporting your minerals doesn’t have to mean overhauling everything. Some of the most effective strategies are also the simplest:
- Drink mineral-rich summer mocktails (my go-to all season)
- Add potassium and sodium-rich foods like coconut water, cooked greens, melons, and sea salt
- Use magnesium topically or orally at night to relax your nervous system and support regularity
- Consider personalizing your support with HTMA testing so you know exactly what you need
Why Summer Mocktails Are More Than Just a Trendy Drink
Summer mocktails aren’t just a fun seasonal trend, they’re a strategic tool for staying hydrated, replenishing electrolytes, and supporting gut function. Because they’re made with mineral-rich ingredients like coconut water, sea salt, citrus, and even gut-supportive fiber, they help restore what sweat depletes. Better yet, they’re an enjoyable and sustainable way to meet your body’s increased needs in the heat, and they taste good too!
Start With Simple Daily Habits (Plus 3 Mineral-Rich Drinks to Try)
One of the easiest ways to replenish minerals? Sip them! Here are three of my go-to summer drinks:
1. Creamy Citrus Cooler (Inspired by a Paloma)
- 8 oz coconut water
- Juice of ½ grapefruit
- Juice of ½ lime
- ⅛ tsp cream of tartar (potassium)
- Pinch of sea salt (add to taste)
- Optional: sparkling water + ice
- Optional: magnesium glycinate powder like this (use DRHEATHER for a discount) one at nighttime for relaxation and sleep
2. Mineral Mule
- Juice of ½ lime
- 1 can Reeds ginger beer (I use the sugar free version sweetened with stevia and monkfruit)
- 1 dropperful of digestive bitters (like these)
- ⅛-¼ mineral rich salt or ½ LMNT Citrus Lime packet
- Optional: 1 tsp honey or maple syrup
3. Morning Margarita Mocktail
- 4 oz water (I use sparkling)
- 4 oz coconut water
- Juice of ½ lime
- ⅛ tsp cream of tartar
- ⅛-¼ tsp mineral rich salt or ½ LMNT Citrus Lime packet
Summer Gut Support Starts With Minerals
If you feel more tired, bloated, and cranky every time the temps rise, it’s not just the heat. Your minerals might be waving the white flag. Before jumping into another restrictive protocol, start by replenishing the basics.
Looking for more recipes? Download our free mineral guide with even more links, resources and tools to support your minerals this summer (and always).
Ready for more personalized support with your minerals? Check out our HTMA package here where we will test your minerals and give you a personalized plan based on your findings and symptoms!
