By: Katie Hensley, DPT
We are often told to drink more water when we have muscle cramps, a headache, or are not feeling well, but never the specifics of why or how much. Understanding why hydration matters can make it easier to build healthy hydration habits. Whether you are exercising, working outdoors, or just going about your daily routine, hydration plays a critical role in how your body functions. Even the mildest dehydration can affect energy levels, muscle performance, and recovery. In our clinic, we often see how dehydration can affect bodily functions and how everyone’s understanding of proper hydration varies.
About 50-70% of the human body is water, which is why it is essential to hydrate properly for optimal function.
Hydration helps in many ways, including…
- Regulating body temperature
- Delivering nutrients and oxygen
- Lubricating joints
- Supporting muscle contractions
- Removing waste products
- Recovery and healing
On the other hand, symptoms of dehydration can include…
- Fatigue
- Muscle cramps
- Headaches
- Dizziness
- Poor concentration
- Decreased exercise performance
However, everybody may experience different symptoms of dehydration. The important thing is not to wait until you are thirsty or experiencing signs of dehydration. Instead, drink water consistently throughout the day.
Let’s talk about how to hydrate yourself. First off, water is the best fluid to hydrate you. Hydration needs do vary based on age, body size, activity level, and weather. However, a general goal for many adults is 8 cups of water or 64 ounces a day. Many people may need more, especially if exercising, working in the heat, or sweating frequently. Another good way to get the recommended amount of water is through fruits and vegetables such as cucumbers, strawberries, celery, tomatoes, and watermelon. Electrolytes also play an important role in hydration as they help your body maintain fluid balance, support proper muscle and nerve function, and replace minerals that are lost through sweat. Your lifestyle determines how many electrolytes you may need based on your activity level, time outside, and how much you are sweating during the day. If these apply to you, pay attention to your electrolyte intake as well as your water intake so that you have a healthy balance.
How to Tell if You’re Hydrated:
- Urine is pale yellow
- Rarely have excessive thirst
- Steady energy throughout the day
- Recover well after activity
It can be intimidating at first when trying to hit the water goal, but just start where you can.
Good Ways to Stay Hydrated:
- Carry your favorite reusable water bottle that you can refill throughout the day.
- Drink water before you feel thirsty.
- Eat fruits and vegetables with high water content throughout the day.
- Start your morning with 8-16 oz of water before you have your morning coffee.
- Drink water earlier in the day so you are not trying to catch up in the evening.
Staying hydrated is one of the simplest ways to support your health, as well as one of the easiest healthy habits you can control. Whether you are recovering from an injury, participating in physical therapy, or just trying to feel your best, drinking enough water can make a big difference in how you feel, move, and perform.