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Summertime is in full swing! Many of us are enjoying time with family at the park, pool, and beach. Others are soaking in every minute of being able to exercise outside and enjoy the sunshine. In the midst of all of the fun, it is important to remember to guard against dehydration. Symptoms of dehydration include headache, dizziness, lethargy, dry mouth, and increased thirst. In fact, by the time you are really thirsty, chances are you are already dehydrated. If these symptoms are ignored, heat exhaustion is a real danger.

What steps can you take to stay hydrated? The obvious always seems to be the hardest: Drink Water! Drink throughout the day. Prepare your body for the heat by going into your activities prepared. While water is the most important fluid for your body, 100% juice with no added sugar is also useful in keeping yourself hydrated. Juice has natural sugars and nutrients to help fluids to bind to your cells to keep you active and moving. Don’t over do the juice, but a good tip on a particularly hot day is to mix half juice and half water for one of your glasses of fluid to help your electrolytes in balance. 

What you eat also plays a role in staying hydrated. Fruits and vegetables are high in water content. Choosing foods that increase your water intake goes a long way to helping your body in the hot weather. Watermelon, salad, berries, and other greens are a fantastic way to not only get vital nutrition but also to bulk up your water absorption.

Finally, in addition to what you take into your body, be sure to be aware of what you put on your body. Use a chemical free sunblock of at least SPF15 and choose light colored breathable clothing. Dark colors absorb more heat and tight clothes do not enable your body to release perspiration which is your body’s natural cooling system.

This summer, enjoy the opportunity for more fitness and fun outside and stay healthy and hydrated! 


Smoothies are a deliciously perfect way to get the hydration and nutrition your body needs in the summertime! Here are a few light and refreshing summertime favorites! 


Peachy Berry

1/2 c. coconut water or orange juice

1/2 c. coconut or Greek yogurt

1 c. strawberries

1/2 c. frozen peaches


Green and Clean


1/2 c. unsweetened almond milk

1/2 c. honey yogurt

2 bananas, cut into pieces and frozen

3 c. spinach 


Basil Essential Oil is not just a delicious way to spice up spaghetti sauce or caprese salad. It is actually a powerful anti inflammatory that can help soothe aches and pains. 

Here are some simple ways to enjoy the benefits of Basil Essential Oil:

Blend 2-3 drops of  basil essential oil into a carrier oil such as coconut oil. Massage gently into your sore or injured muscle.

Add basil oil to lavender oil, baking soda, and epsom salts for a muscle relaxing bath. You will feel relaxed, your pain will be reduced, and your body will be in a more alkaline state!

Basil Oil is a wonderful, all natural way to bring calm to your body without side effects. Let us know if you would like to try a sample!

Have you ever said, “I hurt myself and I just don’t know what I did?” Injury to the piriformis muscle is a common particularly in the summertime when we are more active than usual. The reason we often do not know what we did to ourselves is because often our regular, everyday activities can trigger injury if we are not aware of how to protect our bodies. 

The piriformis is located deep in the buttock muscle directly behind the gluteus maximus. This injury is literally a pain in the butt! The sciatic nerve can become compressed when the muscle is inflamed and cause great pain in rotating the hip and turning the leg and foot outward. 

What are ways you can injure this muscle besides lifting weights or training for a 5K? If you have ever tried get up from a lawn chair or sat for an extended time during a ball game you may have experienced a piriformis  injury. It is easier than you may imagine to cause misalignment in the hips doing everyday activities which can cause strain to this muscle.

Developing a daily habit of static and dynamic stretching is an ideal way to help avoid and to recover from this type of injury. 

For example, you can lie down on the floor with your feet flat and your knees bent. Start by pulling the right knee up to the chest. Hold the knee with the left hand and gently pull it towards your left shoulder. Hold the stretch for 10 seconds and repeat on the other side. 

For additional tips, please contact us for an assessment. Stay stretched and injury free this summer! 

Copyright  2019, Rocky Gorge Wellness All rights reserved.

Rocky Gorge Wellness
North Laurel, MD 

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Rocky Gorge Wellness · Southern Howard County · Laurel, MD 20723-1282 · USA

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