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Hydration Hacks: 5 Simple Tips to Stay Hydrated

Woman sitting in gym drinking water


Hydration is a cornerstone of good health, yet many overlook its importance. At EVO Performance Therapy, we emphasize the vital role hydration plays in maintaining wellness and optimizing physical performance. This post explores the benefits of hydration, signs of dehydration, some hydration hacks, and 5 simple tips to help you stay hydrated.

The Importance of Hydration

Water is crucial for nearly every bodily function. It aids digestion, regulates body temperature, lubricates joints, and transports nutrients. Proper hydration boosts energy levels, enhances cognitive function, and supports physical performance. For athletes, staying hydrated is key to maintaining endurance and recovery.

Signs of Dehydration

Recognizing dehydration early is essential. Symptoms include:

  • Dry mouth and throat

  • Fatigue and dizziness

  • Dark yellow urine

  • Headaches

  • Muscle cramps

Increase your fluid intake if you notice any of these signs.

Man feeling dehydrated

Calculating Your Water Intake

To calculate how much water you should drink daily, consider the following formula:

  • Body Weight Method: Drink half your body weight in ounces of water. For example, if you weigh 160 pounds, aim for 80 ounces of water daily.

  • Activity Level: Increase your intake based on physical activity. Add an additional 12 ounces for every 30 minutes of exercise.

5 Simple Tips for Staying Hydrated

  1. Drink Regularly: Consume water throughout the day, not just when thirsty.

  2. Eat Hydrating Foods: Include water-rich fruits and vegetables like cucumbers and oranges in your diet.

  3. Carry a Water Bottle: Keep a reusable water bottle with you to encourage frequent drinking.

  4. Set Reminders: Use apps or alarms to remind yourself to drink water.

  5. Monitor Your Intake: Track your daily water consumption to ensure you meet hydration goals, aiming for at least 8 cups (2 liters) per day, more if active.

Electrolyte Supplements:

Hydration Hacks

While water is essential, electrolytes like sodium, potassium, and magnesium are crucial for maintaining fluid balance, nerve function, and muscle contractions. Adding in an electrolyte supplment can feel like a secrete hydration hack. During intense exercise or hot weather, consider electrolyte-rich beverages or supplements to replenish these vital minerals and prevent imbalances.

Electrolyte sprinkling salt

Hydration and Exercise

For those regularly exercising, hydration before, during, and after workouts is crucial. Water helps regulate temperature and maintain blood volume, essential for performance and recovery. Consider electrolyte-rich beverages during intense or prolonged exercise to replenish lost minerals.


Prioritizing hydration supports overall health and vitality. At EVO Performance Therapy, we help you achieve your health goals, including optimal hydration. For personalized advice and more health tips, visit our website or schedule an appointment. Stay hydrated, stay healthy!

Get Started Today!

Don't let pain or mobility issues hold you back. Contact EVO Performance Therapy in Nashville, TN, to schedule your appointment and start your journey towards an active, healthy life. Visit EVO Performance Therapy or call us at 615-266-5599.


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