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Thirsty? Hydration tips for optimal performance!

It's that time of year - finally warm and sunny! We also see some increased instances of people being less than optimally hydrated. Could be from simply not drinking enough, or the fact that when its hot out we are sweating more. Whatever the reason, here are a few tips for hydration!

water with fruit in it

5 Hydration Tips

  1. When should I drink? If you are feeling thirsty, you are likely at least a little dehydrated. Try to drink BEFORE you feel thirsty. Spread your water intake throughout the day - make a goal to finish a certain amount in the morning, afternoon, and evening.

  2. What to drink? Water is ideal, but all liquids (besides alcohol) count towards hydrating. Don't like the taste of water? Add in a squeeze of lemon or lime.

  3. Do I NEED electrolytes? If you are vigorously exercising for 60 plus minutes and sweating, you will need to restore your electrolytes (namely salt!). If you have a general balanced diet and you aren't exercising and sweating, you might be getting enough electrolytes without a supplement.

  4. How much do I drink a day? Half your body weight in ounces. Ex: if you weigh 100lbs, drink at least 50oz of water per day. More if you are exercising or sweating!

  5. How do I know I had the right balance? What goes in must come out - if you are hydrated you will pee about once every 3-4 hours. The color of your urine should be a pale, translucent yellow. A dark yellow is indicative of dehydration.

hydration chart based on color of urine

Why does hydration matter? Your body is 60% water, so making sure you have enough will let your body work most efficiently, Water does a lot for us, including: Being dehydrated can negatively impact energy levels.

  1. Regulating body temperature

  2. Transport nutrients to cells

  3. Remove waste products

  4. Lubricate joints

Being dehydrated can negatively impact energy levels, increase symptoms, and impair healing. It's important to us as Physical Therapists that you are hydrated so you can properly recover! Hydration is a simple controllable factor in recovery that can make a huge difference.

If you are still dealing with an injury or issue and you think your hydration is all covered, its time to check out other factors that might impact your recovery! Give us a call today to see how we can help.

If you are avoiding drinking water because of a pelvic floor issue (if you drink a lot, you need to pee more) know that there is something to do to help! Give us a call and let us guide you on the road to feeling 100%.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.


About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1

Caitlyn Hauswirth-Varis

Caitlyn is a pelvic health expert and board certified orthopedic physical therapist. Beyond her PT degree and accolades, she is a Pregnancy and Postpartum Exercise Specialist, a CrossFit coach, and a running coach. She is a lifelong athlete herself, and understands first hand the importance of the foundations of hydration, nutrition, and sleep.

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