Why Is Magnesium Deficiency More Common in Summer?
During the summer, we sweat more, causing our bodies to lose magnesium rapidly. Magnesium is essential for energy production, muscle and nerve function, so deficiency can quickly lead to fatigue, muscle cramps, lethargy, and trouble concentrating.
- Increased Sweating: Hot weather, exercise, and outdoor activities cause greater magnesium loss.
- Insufficient Hydration: Not drinking enough water can disrupt your mineral balance.
- Irregular Meals: Loss of appetite and reduced food intake in the heat can lower your magnesium intake.
Watch for These Signs of Magnesium Deficiency
- Frequent nighttime leg cramps
- Twitching eyelids or lips
- Unexplained fatigue and lethargy
- Trouble falling or staying asleep
- Tingling in hands and feet, heart palpitations, or anxiety
If you notice these symptoms repeatedly, magnesium deficiency could be the cause.
How to Prevent Summer Magnesium Deficiency
- Eat Magnesium-Rich Foods
- Avocado, banana, nuts (almonds, walnuts, etc.)
- Leafy greens (spinach, Swiss chard)
- Tofu, beans, brown rice, whole grains
- Dark chocolate (70% cacao or higher)
- Fatty fish (salmon, mackerel, etc.)
- Replenish Fluids and Minerals Together
- Drink 8–10 glasses of water a day, sipping regularly.
- On days with heavy sweating, try coconut water, electrolyte drinks, or herbal teas to restore minerals.
- Combine Magnesium with Meals
- Magnesium is absorbed better when eaten with meals.
- Include whole grains, vegetables, beans, and nuts in every meal.
- Use Supplements Only If Needed—Consult a Professional
- If it’s difficult to get enough from food or you have clear deficiency symptoms, consider a supplement.
- If you have kidney problems, are pregnant, or take medications, consult a healthcare professional first.
Summer Magnesium Intake Tips
Magnesium is involved in over 300 enzyme reactions in the body, but studies show that the average person only gets about 75% of the recommended daily intake.
Diets high in refined grains and processed foods, excessive stress, caffeine or alcohol, and certain medications can all contribute to magnesium deficiency—so pay extra attention to your diet this summer!
- Breakfast: Banana with yogurt and nuts
- Lunch: Spinach salad, grilled tofu, brown rice
- Dinner: Grilled salmon, cucumber and tomato salad
- Snacks: A piece of dark chocolate, a handful of almonds
Recommended daily intake: 350mg for adult men, 280mg for adult women (Korean Nutrition Society)
Summer Magnesium Q&A
Q. Why is magnesium deficiency more common in summer?
A. Magnesium is lost through sweat, and reduced appetite can lower your intake.
Q. Do I need a magnesium supplement?
A. Only consider supplements if you can’t get enough from food or have deficiency symptoms—consult a professional first.
Q. Which nutrients work well with magnesium?
A. Calcium and vitamin D, when taken together, support bone and muscle health.
Start Your Summer Magnesium Routine Today
Magnesium is the hidden hero that keeps your energy and vitality up during the summer. With plenty of water, magnesium-rich foods, a balanced diet, and by listening to your body’s signals, you can enjoy a summer free from fatigue and muscle cramps!
Start with small habits to protect your health this summer!
How to replenish magnesium lost through sweat in hot weather
Smart ways to get the nutrients you need during the hottest days
Stay healthy and energized with the right supplements this summer
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