Summer is here—along with heatwaves, weekend hikes, sweaty workouts, and family trips. But while you're busy soaking up the sun, your muscles might be drying out—and paying the price.
If you’ve been feeling unusually stiff or sore lately, especially during or after physical activity, there’s a good chance dehydration is to blame. Let’s talk about how hydration impacts your muscles, your spine, and your ability to move and feel your best.
Did You Know? Your Muscles Are Mostly Water
Muscles are made up of about 70-75% water, which plays a key role in:
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Delivering nutrients and oxygen to muscle tissue
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Flushing out waste and toxins
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Helping your joints glide smoothly
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Supporting tissue elasticity and mobility
When you're dehydrated, your muscle fibers become less efficient, leading to increased soreness, tightness, cramping, and even a greater risk of strains or injury.
How Much Water Should You Be Drinking?
A good general rule: aim for half your body weight in ounces of water each day.
For example: if you weigh 160 lbs, try to drink at least 80 oz of water daily.
This is just your baseline. In summer or during physical activity, your needs go up.
Here’s a quick breakdown:
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Before exercise: Drink 17–20 oz (about 2–2.5 cups) 2 hours before activity.
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During exercise: Drink 7–10 oz every 10–20 minutes.
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After exercise: For every pound lost (via sweat), drink 16–24 oz of water to rehydrate.
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Hot weather: Add 8–16 oz per hour of outdoor activity, especially if you're sweating heavily.
How to Tell If You're Dehydrated
Some signs to watch for:
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Dry mouth or lips
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Muscle stiffness or soreness that lingers
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Early fatigue during workouts
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Headaches
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Dark yellow urine or infrequent urination
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Dizziness or lightheadedness
Hydration Hacks for Active Summers
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Carry a reusable water bottle wherever you go
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Add electrolytes (especially after long or intense sweat sessions)
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Include hydrating snacks like watermelon, cucumbers, and oranges
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Set reminders on your phone to sip regularly
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Drink consistently—don’t wait until you’re thirsty!
Your Spine Loves Water, Too
It’s not just your muscles. The discs in your spine are like little shock absorbers made of a jelly-like substance that needs hydration to function properly. When you’re dehydrated, your discs can lose height and cushion—making you more prone to compression, stiffness, or even injury.
Bottom Line
This summer, don’t let dehydration sneak up on you. Whether you’re training, chasing your kids, working outdoors, or hitting the beach—staying hydrated will help you move better, recover faster, and feel stronger.
Want help with soreness, movement, or injury prevention this season? Book an appointment today—we’ll get you rehydrated, realigned, and ready to enjoy the rest of summer pain-free.
Stay cool, stay strong, stay moving.
Solving pain, normalizing movement, and maximizing performance.
