Heat exhaustion can happen fast—and most people don’t realize how serious it is until they’re in the middle of it. A couple summers ago, I learned that the hard way.

One morning, I came up from working in the garden carrying a weed bucket. It wasn’t that heavy, but I suddenly felt like I couldn’t make it. I staggered into the garage, dropped the bucket, and grabbed my husband’s workbench just to stay upright. He was working downtown, and all I could think was: If I collapse here in this hot garage, no one will find me until he gets home tonight and I’ll surely die from the heat.

I made it into the house, barely. Although I had clearly overheated, I was shivering. My body was completely confused—sweating, trembling, and on the verge of collapse. I knew I needed to get down before I fell down—so I laid down on the kitchen floor. I asked Alexa what to do for heat exhaustion. Thankfully, she came through: “Lay near a fan with ice under your neck.”

So, I crawled to the fridge, grabbed an ice bag, and laid under the ceiling fan with the ice under my neck. That experience changed the way I think about hydration and heat exhaustion.

What Is Heat Exhaustion?

When your body overheats, it can’t cool itself down fast enough—especially if you’re low on electrolytes. Symptoms can include:

• • Dizziness
  • Headache
  • Nausea
  • Weakness or faintness
  • Muscle cramps
  • Rapid heartbeat

Why was I shivering even though I was overheated?

It’s a counterintuitive symptom, but it happens when your body starts to lose control of temperature regulation. As dehydration and electrolyte imbalance worsen, your blood flow can shift away from the skin and extremities. The body tries to protect vital organs, but in the process, you can start to feel chilled—even while your core is overheating. This mismatch is a red flag that your nervous system is struggling to keep up.

Water helps, but it’s not enough. Your body needs electrolytes—sodium, potassium, and magnesium—to function properly. Without them, even your best hydration efforts fall short.

What’s the Difference Between Heat Exhaustion and Heat Stroke?

It’s easy to confuse the two, but the consequences are very different. Not sure how to tell the difference? Use this quick-reference chart to spot the signs and know when to seek emergency help:

Why Electrolytes Matter (and Not Just for Athletes)

We lose electrolytes through sweat, urine, and stress. Replenishing them isn’t just about preventing heat exhaustion—it’s about supporting:

• • Muscle and nerve function
  • Blood pressure and fluid balance
  • Cognitive clarity and energy

And while we’ve been told to “just drink more water,” that advice can backfire if we dilute our mineral stores without replenishing them.

When Else Do You Need Electrolytes?

It’s not just heat or exercise that drain your electrolyte stores. Illness, inflammation, fasting, and digestive flares can all leave you depleted—even when you’re doing everything else “right.”

If you’ve ever had a stomach bug, the flu, or a diverticulitis flare, you know how hard it is to stay nourished when your digestive system needs rest. But even when you can’t tolerate solid food, your body still needs minerals to function and heal.

That’s where electrolyte drinks come in. However, not all of them are created equal.

The Problem with Most Electrolyte Drinks

Most commercial electrolyte drinks are full of things your body doesn’t need when it’s trying to heal:

• • Refined sugars
  • Artificial dyes
  • Preservatives
  • Gums and emulsifiers
  • Refined salt (often labeled “table salt” and stripped of natural minerals)

These ingredients can worsen inflammation, stress your detox systems, and in some cases even trigger digestive symptoms—especially for those with gut issues or chronic conditions.

And while sugar is often promoted as a quick energy source, refined sugar actually suppresses the immune system, spikes blood sugar, and drains key minerals—the exact opposite of what your body needs when it’s under stress or trying to recover.

Collagen in electrolytes

You won’t find collagen in most commercial electrolyte products because it doesn’t contain electrolytes. However, I often add a scoop to electrolytes, smoothies, or soups. It’s tasteless, blends easily, and provides gentle, digestible protein to help stabilize blood sugar. The glycine, proline, and hydroxyproline in collagen support the gut lining, joints, skin, and connective tissue—making it especially helpful during recovery from illness, diverticulitis flares, or dehydration, when tissues may be inflamed or breaking down.

Look for a hydrolyzed collagen with Types I and III, like Ancient Nutrition Multi-Collagen Protein, which is more readily absorbed.

Clean Electrolyte Options for Hydration and Healing

Whether you’re out in the sun, under the weather, or recovering from a flare, you need real electrolyte support—not synthetic junk in a brightly colored bottle. Here are four nourishing options I recommend:

1. Use a Quality Electrolyte Powder

I personally use LMNT brand. Currently, I’m drinking the watermelon flavor because it’s lower in histamines, but my favorite is Citrus Salt—and yes, it makes the best clean margaritas (just add filtered water and tequila—no mix or corn syrup).

Ultima Replenisher is another great brand. The Blue Raspberry flavor is delicious, and the bright color comes from blue spirulina, not artificial dyes.

3, Mix a Whole-Food Electrolyte Drink

Not into packets or powders? You can make a gentle electrolyte drink with readily available ingredients you may already have in your kitchen. Just combine:

• • Unsweetened coconut water
  • A splash of 100% fruit juice
  • A spoonful of raw local honey
  • A pinch of unrefined salt

The natural sugars in honey (especially raw and local) are far gentler on your body than refined sugars. They also come with trace minerals, enzymes, and antimicrobial properties that make them a smart, functional choice during recovery.

4. Make a DIY Electrolyte Powder

This homemade mix gives your body what it needs—naturally. Additionally, it’s shelf-stable, budget-friendly, and completely clean—no corn syrup or artificial colors. This homemade mix gives your body what it needs—naturally—customized to your liking using fruit powders, such as blueberry, apple, or pear.

Use this recipe below.

Final Thoughts: This Is Stewardship

I used to brush off signs of dehydration—until that garage moment made it all too real. We often talk about self-care as something soft or selfish. But caring for your body—hydrating it well, feeding it real minerals—is good stewardship.

You are not your own; you were bought at a price. Therefore, honor God with your bodies.

(1 Corinthians 6:19–20 NIV)

This summer, let your water work with your body—not against it.

Because God’s design still works.

Please share this post with someone who needs it—maybe someone working outdoors in the heat. A simple reminder to rehydrate without the junk could help them avoid a scary heat exhaustion episode—or worse, heat stroke.