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Hydration Hacks: 4 Steps to Stay Hydrated


Hydration is one of the essential components of good health, yet many overlook its importance. At Outshine Physical Therapy and Fitness, we emphasize the vital role hydration plays in maintaining wellness and optimizing physical performance. We use a comprehensive approach to your rehab. Your rehab should be more than your movement medicine, but it also should include education on hydration, nutrition, and sleep. This post explores the benefits of hydration, signs and sources of dehydration, some hydration hacks, and 4 simple tips to help you stay hydrated.

 

The Importance of Hydration


Water is crucial for nearly every bodily function. It aids digestion, regulates body temperature, lubricates joints, and transports nutrients. Proper hydration boosts energy levels, enhances cognitive function, and supports physical performance. For athletes and active adults, staying hydrated is key to maintaining endurance and recovery.

 

Signs of Dehydration


Recognizing dehydration early is key. Symptoms include:

  • Headaches

  • Muscle cramps

  • Fatigue and dizziness

  • Dark yellow urine

  • Dry mouth and throat


Increase your fluid intake if you notice any of these signs.

 

Calculating Your Water Intake


To calculate how much water you should drink daily, consider the following formula:

  • Body Weight Method: Drink half your body weight in ounces of water. For example, if you weigh 160 pounds, aim for 80 ounces of water daily.

  • Activity Level: Increase your intake based on physical activity. Add an additional 12 ounces for every 30 minutes of exercise.


4 Steps to Stay Hydrated


  1. Drink Regularly: Consume water throughout the day, not just when thirsty. Use an alarm during the day to remind you.

  2. Eat Hydrating Foods: Include water-rich fruits and vegetables like cucumbers and oranges in your diet.

  3. Carry a Water Bottle: Keep a reusable water bottle with you to encourage frequent drinking.

  4. Take a Supplement: Consider taking something like an LMNT or another similar electrolyte supplement that has sodium, potassium, and magnesium. If you are exercising intensely, spending time in a sauna, or are outside in hot summer months then you should consider including this in your routine. Consult your primary care physician with any questions.



A woman sitting on the floor with dumbbells surrounding her hydrating by drinking water after her workout in Asheville, NC.


Drinks that Dehydrate


There are some drinks that can contribute to making you dehydrated. Here are some drinks to avoid, or at least consider cutting back to prevent dehydration:

  • Sodas: Sugary drinks should be avoided if you’re focusing on improving your hydration. And even diet sodas with artificial sweeteners can have a similar effect.

  • Caffeinated drinks: This includes coffee, tea, sodas, energy drinks. They have a diuretic effect which stimulates urine production and contributes to dehydration.

  • Alcohol: Alcohol increases urination, uses up electrolytes, and interferes with the body’s ability to restore fluid balance, all of which are primary causes of fluid loss and dehydration. 


Conclusion


Prioritizing hydration supports overall health and vitality. At Outshine Physical Therapy and Fitness, we help you achieve your health goals, including optimal hydration. For personalized advice and more health tips, visit our website or schedule an appointment. Stay hydrated, stay healthy!


Don't let pain or restrictions hold you back. Contact Outshine Physical Therapy and Fitness in Asheville, NC to schedule your appointment.


Sincerely,

Dr. Sieara

828-808-3704





 

 

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