Why Hydration Matters!

TLDR:   Hydration is SO important!  Hydration helps with healing, pain, mental health, strength, muscle function and strength, energy, and sleep, and so much more.  Many people have trouble staying as hydrated as they need, especially in the summer months.  Today we are going to talk about why hydration is important and I’ll give you some tips to stay hydrated!

 As a doctor of PT, I often talk with patients about posture, exercise, recovery strategies, and pain management. One topic that you may not realize that we talk about though is, hydration—and it’s just as important as any stretch or strengthening exercise I prescribe.

Whether you’re an athlete training for a marathon, recovering from an injury, or simply trying to maintain a healthy lifestyle, proper hydration is foundational to your physical well-being. Let’s break down why staying hydrated matters, especially when it comes to movement and rehabilitation.

1. Water Supports Joint Health

Your joints are surrounded by synovial fluid, which acts like motor oil in an engine—lubricating, protecting, and reducing friction. This fluid is primarily made up of water. When you're dehydrated, your body produces less synovial fluid, which can lead to stiffness, discomfort, and increased joint stress.

For those dealing with arthritis, post-operative recovery, or joint pain from repetitive strain, maintaining hydration helps keep your joints moving smoothly.

2. Muscle Function Depends on Fluids

Muscles are about 75% water. Hydration directly affects muscle strength, flexibility, and endurance. Even mild dehydration (as little as a 2% drop in body weight from fluid loss) can lead to muscle cramps, fatigue, and decreased performance.

If you're in physical therapy for a strain or working on building strength after surgery, not drinking enough water can slow progress and increase your risk of reinjury.

3. Hydration Affects Healing and Recovery

Water transports nutrients and oxygen throughout the body—critical for tissue repair and healing. After an injury or surgery, your cells need these nutrients to rebuild damaged tissue. Dehydration slows this process down by reducing blood flow and the efficiency of nutrient delivery.

For post-op patients or anyone dealing with inflammation and tissue repair, optimal hydration supports a quicker and more complete recovery.

4. Helps Regulate Body Temperature During Exercise

During physical therapy sessions—especially those involving cardio or outdoor movement—your body produces sweat to cool down. Sweating without adequate fluid intake can lead to overheating, fatigue, and in severe cases, heat-related illness. Staying hydrated helps your body regulate its temperature and maintain safe levels of exertion.

5. Mental Clarity and Energy Levels

Believe it or not, hydration also impacts your brain function. Dehydration can cause dizziness, headaches, and decreased concentration—all of which can negatively affect your therapy sessions. When you’re alert and mentally sharp, you're better able to perform exercises correctly and safely.

How Much Water Do You Need?

There’s no one-size-fits-all answer, but a general rule is to aim for half your body weight in ounces of water per day. For example, if you weigh 160 pounds, aim for around 80 ounces (10 cups) of water daily. That number should go up with exercise, hot weather, or if you're recovering from an illness or surgery.

Quick Tips to Stay Hydrated:

• Start your day with a glass of water—don’t wait until you’re thirsty.

• Carry a reusable water bottle and sip throughout the day.

• Drink water every time you are eating something!

• Set timers on your phone to remind you to drink if you aren’t in the habit yet!

• There are apps on the phone that you can use to help you to remember and to encourage you to drink water throughout the day!

• Sparkling and seltzer water counts if you prefer that! 

• Flavor your water with fruit, cucumber, or mint if plain water isn’t appealing.

• Use electrolyte powders (stay away from high sugar/sugar added and a lot of additives - even Gatorade and Powerade are not the best options because of the ratio of the electrolytes in the product!) - Some good options include LMNT (my favorite!) and Nuun

• Coconut water can be helpful in hydration!

• Stay away from caffeine as much as possible - caffeine is DEHYDRATING! 

• Check your urine color—light yellow is a good sign you're hydrated.

Final Thoughts

Hydration is a simple but powerful tool for anyone looking to improve their physical health. As a physical therapist, I’ve seen firsthand how something as basic as drinking enough water can accelerate recovery, reduce pain, and enhance performance.

So, the next time you reach for a foam roller or stretch out sore muscles, remember: start with a sip of water. Your body will thank you.

June 2025 UPDATE!

Our quick update for LWL this month: We celebrated our 4 year anniversary this year! We also celebrated our 1 year anniversary at our new location, 1216 Farmington Avenue!  It has been a journey, finding and getting into a new space, getting our new equipment and fitness space all set up and ready for you, and the bumps of a new location in general - but we made it through 1 year already!  We can't thank you enough for all of your continued support and trust in your care and your health journey! We are so grateful to be a part of your journey and healing!  We also have a new shelf set up in the waiting room of our office!  We have some products that you can buy - if they are appropriate for you and for your care and recovery!  Some of the products that we have include:  Kinesiotape, Lacrosse balls (for myofascial release), Biofreeze, Ice packs, pain patches, and Resistance Bands!  We will be adding some LWL swag too! We also have a personal trainer/dietitian who is available for you to sign up with outside of your PT appointments, if you need some more support!  LWL and Dr. Katie is also creating some online programming for you to complete! There will be many options for stretching, mobility, pain management, and injury prevention!  If you have something specific that you would like to have access to, let me know and we will create it!  We are also working on adding some new in person services for our clients who need them that will help to elevate your treatment and your ability to live the life that you want!  Stay tuned for our monthly updates!

If there is anything specific that you would like to learn about, comment or email me and I am more than happy to talk more about it! If you are a small business owner or know somebody who is and who would like to be a part of LWL’s blog in the future, reach out to us and we would love to feature you!

If there is anything specific that you would like to learn about, comment or email me and I am more than happy to talk more about it! 

Thanks for being here!

Follow us on Instagram for tips and tricks and all of our updates, and if you have any questions or need help with any injuries or pain or preventing injuries email us at livewithoutlimitspt@gmail.com!  And let us know if there is anything else that you would like us to talk about in our blog and our Instagram/Facebook posts!  

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• Dr. Katie

Dr. Katie Perrone, PT, DPT, is a licensed physical therapist in CT and FL with 11 years of experience helping individuals recover from injuries and achieve their life, health, workout, and wellness goals! Through a combination of hands-on therapy, education, and individualized exercise plans, Dr. Katie and LWL help clients build stronger, healthier bodies and lifestyles and truly live their life with fewer limitations and struggles!