Summer is a time for activity, heat, and plenty of sweating. But amidst all the fun and movement, it’s easy to overlook a simple but critical piece of your health: hydration.

Whether you’re out on a hike, hitting the gym, chasing your kids around, or just trying to stay consistent with your movement goals, how much water you drink can directly affect how well your body performs and recovers.

Why Hydration is Crucial for Muscle Function

Your muscles are made up of about 75% water. That means dehydration—even mild—can have noticeable effects:

  • Fatigue sets in faster
  • Cramps and spasms become more likely
  • Joint stiffness increases
  • Recovery slows down

When your body doesn’t have enough fluid, muscles become less efficient. This can lead to decreased performance, poor movement patterns, or even injuries. Hydration supports nutrient transport, waste removal, and temperature regulation—all essential for an active, pain-free body.

The Hidden Link: Dehydration & Pain

Many people don’t realize that dehydration can contribute to musculoskeletal pain. Joints, muscles, and connective tissues rely on water to stay supple and mobile. When fluid levels drop, tissues can become stiff, sore, and more prone to irritation.

If you’re dealing with lingering aches, tension, or tightness, look at your hydration habits as part of the bigger picture.

How Much Water Do You Really Need?

There’s no one-size-fits-all answer, but a good rule of thumb is:

  • Half your body weight in ounces of water per day (e.g., a 160 lb person = ~80 oz)
  • Add more if you’re exercising, sweating, or spending time in heat
  • Include electrolytes if you’re sweating heavily or feeling fatigued

Tips to Stay Hydrated This Summer

  • Start your day with 1-2 cups of water before coffee or food
  • Carry a refillable water bottle with you everywhere
  • Infuse your water with fruit, mint, or cucumber for flavor
  • Monitor the color of your urine (light yellow = hydrated)
  • Eat water-rich foods: cucumbers, watermelon, oranges, leafy greens

How Physical Therapy Supports Whole-Body Wellness

At PhysioHealth PT, we look at the whole picture when it comes to your health. That includes movement quality, mobility, strength, recovery habits, and yes—hydration. If you’re dealing with tight muscles, soreness, or recurring fatigue, we can help you develop a plan that supports not just performance but resilience and comfort too.

Your Next Step to Better Movement

Small changes like improving your hydration can make a big difference. Pair that with a personalized physical therapy plan, and you’re setting yourself up for long-term strength and mobility.

Ready to feel better this summer? Let’s make it happen. Contact PhysioHealth PT at (781) 859-4189 or request an appointment online.