When the temperature rises, so does your body’s need for water, especially if you’re staying active in the sun. From playing tennis to chasing after the kids in the backyard, hydration is crucial for keeping your muscles and entire body functioning at their best. Orlin & Cohen’s Richard Viskewich, PTA, dives into why staying hydrated plays such a vital role in your summer wellness, offering tips to keep your muscles healthy, happy, and cramp-free all season long.

Why Hydration Matters More in Summer

In hot weather, your body constantly works to keep you cool. When you’re physically active in the summer heat, your body produces more sweat, and the evaporation of that sweat helps cool you off and regulate your core temperature. However, with sweat, you’re not just losing water; you’re also losing electrolytes, such as sodium and potassium, both of which are essential for muscle performance. Staying ahead of dehydration is crucial. If you fail to replace what you’ve lost, you could end up with fatigue, dizziness, muscle cramps, or worse, heat exhaustion and heat stroke.

How Summer Heat Affects Your Muscles

Muscles are composed of approximately 75% water, so it makes sense that dehydration affects them significantly. Without enough fluid, they can’t contract properly, recover effectively, or flush waste byproducts, such as lactic acid, after exercise. That is why dehydrated muscles are more prone to injury, and the hotter it gets, the harder your muscles have to work to keep cool.

Signs of Dehydration and Muscle Strain

Dehydration and muscle fatigue often go hand in hand, and symptoms can sneak up on you if you are not careful. Some common signs to be on the lookout for are:

• Muscle cramps or spasms
• Dizziness or lightheadedness
• Excessive fatigue or weakness
• Dark-colored urine
• Rapid heartbeat or shallow breathing
• Headaches or irritability

Best Drinks for Staying Hydrated & Supporting Muscles

Water is an excellent source of hydration for your body, but it doesn’t replace the electrolytes you’ve lost. These drinks allow you to mix it up while providing added benefits.

Watermelon juice

Packed with natural electrolytes and antioxidants, watermelon juice is a refreshing beverage that contains L-citrulline, an amino acid that may help reduce muscle soreness.

Protein shakes

After a tough workout or a day of activity, your muscles need protein to recover and rebuild. A protein shake can deliver the essential nutrients your muscles need to recover.

Tart cherry juice

This antioxidant-rich drink is renowned for its anti-inflammatory properties and may help mitigate exercise-induced muscle damage. It has also been linked to improved sleep, a crucial component of recovery.

Nutrition Tips to Support Summer Muscle Health

Hydration is only one piece of the puzzle. To keep your muscles strong and injury-free throughout the summer, it is essential to pair your water bottle with the right fuel.

• Eat water-rich foods like cucumbers, oranges, strawberries, and spinach to add extra hydration to meals.
• Prioritize protein to aid in muscle recovery, especially after strenuous activity.
• Add healthy fats, such as avocados and nuts, to help reduce inflammation.
• Don’t forget your carbs, they provide energy your muscles need to keep moving.

Timing is just as important. Drink water before, during, and after activity, not just when you feel parched. If you’re sweating excessively, consider drinking an electrolyte-rich beverage to replenish the fluids you’ve lost.

Dress for Hydration Success

What you wear in the summer can impact how your body holds onto (or loses) fluids. Wearing lightweight, breathable, and moisture-wicking fabrics helps your body stay cool and dry by allowing sweat to evaporate more efficiently. Natural materials, such as cotton or performance fabrics designed for athletic wear, are great options for staying comfortable and cool.

Stick to light-colored clothing that reflects sunlight rather than absorbing it and wear a wide-brimmed hat or visor to protect your face from direct sun exposure. If you’re exercising outdoors, opt for loose-fitting clothing that encourages airflow to help regulate body temperature without trapping heat.

Hydration can be your summer workout MVP. Whether you’re gardening, golfing, or simply enjoying the sunshine, providing your muscles with the support they need through proper hydration and nutrition can help you feel great all season long. If you’re experiencing ongoing muscle pain or want help getting back on your feet safely this summer, Orlin & Cohen’s team of physical therapists is here to help. Schedule an appointment and see how our personalized PT plans can help keep you moving hydrated, healthy, and pain-free.