Happy New Year! I know what you’re thinking, another blog about hydration? Yes, because hydration is that important. I have had conversations with at least a dozen patients recently who are struggling to get their water in, and I know they aren’t the only ones.
Water isn't just a drink—it's life fuel for your body! Every cell, tissue, and organ relies on hydration to function properly. Yet, many people fall short of getting enough water, leaving their bodies—and often their joints and backs—feeling the effects.
Let’s dive into why hydration matters, how it affects everything from your spinal discs to morning stiffness, and how you can step up your water game.
Habit Stacking
Habit stacking is a simple yet powerful technique where you pair a new habit, like drinking more water, with an existing routine. By anchoring hydration to something you already do regularly, it becomes an automatic part of your day. Here's how you can incorporate it into your life:
Morning Kickstart
Keep a glass of water on your bedside table and drink it first thing in the morning when you wake up. Personally, I wake up every morning and drink a large mug of warm lemon water with a sprinkle of high quality sea salt. It took me a few tries to get the ratio right, but it has quickly become an easy routine and great way to start the day. Comment below if you find another combination that works for you to share with our community!
Daily Cues
Tie water intake to daily actions like starting your car, checking emails, or taking a break from work. For example, drink water every time you stand up to stretch or check your phone notifications.
Invest in a water bottle you love and keep it with you. Seeing it often reminds you to drink, and having it nearby makes sipping easy. If you find yourself using the bathroom often and not retaining your water, add a sprinkle of high quality sea salt to help your body to absorb it!
Workout Pairing
Make it a habit to drink a set amount of water before, during, and after your workouts. Keep your bottle handy and sip between sets or activities.
Tech-Assisted Habits
Use alarms, apps, or smart bottles with reminders to build your habit until it feels natural. For instance, set a timer for every hour and take a few sips when it goes off.
Flavor Boosters
If plain water doesn’t excite you, spice it up with these natural flavor enhancers:
Hydration doesn’t have to come solely from your bottle! Eating water-rich foods helps boost your intake. Here are some tasty options:
Daily recommendation: Drinking roughly half your body weight in ounces of water per day is a common rule of thumb that works well as a starting point for most people. For example, if you weigh 150 pounds, aiming for about 75 ounces of water daily is a good baseline. However, this approach doesn’t account for factors like activity level, climate, or dietary water intake.
Athletes, people living in hot environments (think steamy Wilmington summers), or those who sweat heavily may need significantly more, while others who consume a lot of water-rich foods
or have a lower activity level might require less. It’s important to listen to your body, monitor hydration signs like urine color (light yellow is ideal), and adjust accordingly. If in doubt, consult a healthcare provider to determine your optimal hydration needs.
Hydration is a game-changer for your body, from cellular processes to spinal health. Whether you’re training hard, recovering from an injury, or just trying to wake up without groaning, drinking enough water is key.
Start small—add an extra glass or two each day, snack on water-rich foods, and track your progress. Your body will thank you with less stiffness, better recovery, and more energy.
💧 Cheers to staying hydrated!
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
Follow here for more performance and nutrition tips: @conquermovementpt @doctor_cohen14