Why Hydration Matters

Sara Mikulsky
Jul 12
2 min read

Hydration isn't just about quenching your thirst—it plays a vital role in:

Joint lubrication – Water helps cushion joints and reduce pain during activity.
Muscle function – Dehydrated muscles fatigue faster and are more prone to cramping.
Injury prevention – Proper hydration helps regulate body temperature and reduces your risk of heat exhaustion or heat stroke.
Recovery – Staying hydrated helps your body heal and recover after exercise or therapy.

🌞 1. Start Your Day with Water

Begin your morning with a glass of water—before coffee, before breakfast, before heading out. This jumpstarts your metabolism, combats overnight dehydration, and sets the tone for a hydrated day.

🥤 2. Sip Throughout the Day

Don't wait until you're thirsty to drink. Thirst is a late sign of dehydration! Instead:

Carry a reusable water bottle everywhere.
Set a reminder on your phone or smartwatch to sip every 30–60 minutes.
Use electrolyte-enhanced water or sports drinks if you’re sweating a lot.

🏃 3. Hydrate Before, During & After Physical Activity

If you're walking, biking, running, or attending a PT session in the heat:

Before: Drink water about 1–2 hours beforehand.
During: Sip every 15–20 minutes, especially in direct sun.
After: Rehydrate with water and a small salty snack or electrolyte drink.

🍉 4. Eat Water-Rich Foods

Hydration isn’t only about what you drink—it’s also what you eat! Add these high-water-content foods to your summer menu:

Watermelon
Cucumbers
Strawberries
Zucchini
Oranges
Leafy greens

Bonus: These foods are also rich in nutrients that support joint and muscle health!

❌ 5. Limit Dehydrating Drinks

Alcohol, sugary sodas, and caffeine-heavy drinks can increase fluid loss. If you enjoy these beverages, try alternating with water to stay balanced.

🧊 6. Watch for Signs of Dehydration

Stay alert for these common signs that your body needs more water:

Fatigue or dizziness
Dry mouth or lips
Headache
Muscle cramps
Dark or infrequent urine

If you notice any of these, stop your activity, rest in a cool area, and hydrate right away.

💬 PT Perspective: Hydration & Healing Go Hand-in-Hand

As physical therapists, we often remind patients that hydration isn’t just for athletes—it’s for everyone. Whether you're recovering from an injury, managing arthritis, or improving your fitness, water supports healing and helps you move better, longer, and more comfortably.

Make hydration part of your daily self-care routine this summer. Your joints, muscles, and entire body will thank you—and you’ll enjoy all your favorite summer activities without fatigue or pain.

Need help staying active and injury-free this season? Our team at Sara Mikulsky Wellness Physical Therapy is here to support your health, hydration, and movement goals all summer long!