Hey everyone, Dr. Amy Fruge here, your friendly physical therapist and owner of Converge!

As the holidays approach, our routines often go out the window. Late nights, indulgent meals, and perhaps a bit more holiday cheer can impact our hydration levels without us even realizing it. And as physical therapists, we know how crucial hydration is for a healthy, functioning body!

So, why are we, as PTs, talking about hydration? Because it directly affects your muscles, joints, and overall physical performance!

Dehydration can lead to:

Muscle Cramps: When dehydrated, your electrolyte balance is disrupted, which can cause painful muscle contractions.
Decreased Muscle Strength and Endurance: Water is essential for transporting nutrients and oxygen to your muscles. Dehydration reduces blood volume, limiting this delivery and impacting performance.
Joint Stiffness: Our joints rely on synovial fluid for lubrication and cushioning. Dehydration can reduce the production of this fluid, leading to stiffness and discomfort.
Headaches and Fatigue: Dehydration can even affect your brain function! It can reduce blood flow to the brain, leading to headaches, fatigue, and difficulty concentrating.

Dr. Amy's Hydration Heroes:

When I’m in a hurry: Ultima Lemonade
When I want something more natural: Strawberries, Lemons, Sea salt, Coconut water; mix as a concentrate and pour into your water throughout the day!
Multitask your meals!: Don’t forget that many fruits and vegetables have high water content! Snack on watermelon, cucumbers, or strawberries for a hydrating boost.

And let’s not forget those chapped lips – a telltale sign that your body needs more water!

Now, while those holiday cocktails and festive sodas might be tempting, remember they're dehydrating culprits. Coffee, too, acts as a diuretic. So, how can you stay hydrated amidst the holiday hustle?

Water, Water, Everywhere: Keep a water bottle with you at all times and make a conscious effort to refill it throughout the day. Aim for half your body weight in ounces of water daily.

Electrolyte Boost: Electrolyte mixes can help replenish lost minerals and add flavor to your water. I love Ultima in lemonade flavor. I even whipped up my own electrolyte concoction during labor! (see the sidebar —>)
Listen to Your Body: Pay attention to thirst cues and don't wait until you're parched to drink.

I hope this blog post has provided you with some valuable insights and encouragement to stay hydrated! Remember, hydration is crucial for your overall health and physical performance. So, drink up, my friends, and let's keep moving and grooving!

If you have any questions or comments, please feel free to share below! I love hearing from you.

Dehydration Nation!

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