7 Signs You Need to Up Your Hydration Game
Hydration is the cornerstone of wellness. From maintaining bodily functions to enhancing athletic performance, adequate hydration is essential for optimal health. However, many of us underestimate its importance, leading to various signs of dehydration that can impact our daily lives. As experts in chiropractic and massage therapy, we understand the critical role hydration plays in overall well-being. Here are seven signs that indicate it's time to up your hydration game, along with tailored recommendations to keep you feeling your best.
- Persistent Fatigue and Lethargy: Feeling sluggish and tired despite getting enough sleep? Chronic fatigue could be a sign of dehydration. When the body lacks proper hydration, it works harder to perform basic functions, leading to increased feelings of fatigue. Combat this by sipping water throughout the day—never leave that Hydroflask at home!
- Muscle Cramps and Spasms: Dehydration can cause electrolyte imbalances, leading to painful muscle cramps and spasms, especially during physical activity. If you frequently experience muscle cramps, it's a sign to increase your fluid intake, especially before and after exercise. Consider hydrating with a balanced electrolyte drink like LMNT to replenish sodium, potassium, and magnesium lost during workouts.
- Dry or Sticky Mouth: A dry or sticky mouth is one of the most obvious signs of dehydration. When the body lacks sufficient fluids, saliva production decreases, resulting in a parched mouth and throat. Again, make sure you’re sipping water regularly throughout the day, especially if you're in a dry or arid climate and as we head into a nice Buffalo summer.
- Dull or Dry Skin: Dehydrated skin lacks elasticity and appears dull and dry. If you notice your skin looking lackluster or feeling tight, it's a sign that your body needs more hydration. A simple trick to tell involves pinching the skin on the back of your hand and seeing if it returns to its original state in a few seconds. If it doesn't, you may be dehydrated. Increase your water intake and incorporate hydrating foods like fruits and vegetables into your diet. Additionally, consider using a quality moisturizer to lock in moisture and keep your skin glowing.
- Frequent Headaches: Dehydration can trigger headaches and migraines, as insufficient fluid intake reduces blood volume and oxygen flow to the brain. If you find yourself reaching for pain relievers frequently to combat headaches, try reaching for a glass of water instead. Staying hydrated can help alleviate headaches and prevent them from occurring in the first place.
- Decreased Urination and Dark Urine: Monitoring your urine color and frequency is a simple way to gauge your hydration levels. Dark yellow or amber-colored urine indicates concentrated waste and a need for more fluids. Aim for pale yellow urine as a sign of adequate hydration. Remember to drink water regularly throughout the day, especially if you're physically active or exposed to hot temperatures.
- Difficulty Concentrating and Brain Fog: Dehydration can impair cognitive function, leading to difficulty concentrating, memory lapses, and brain fog. If you find it challenging to focus or experience mental fatigue, dehydration could be a contributing factor. Keep your mind sharp by staying hydrated with water and electrolyte-rich beverages.
Hydration Recommendations Based on Activity Levels
Remember, everyone leads different lifestyles and may not need the same water intake as the next person. Here’s a simple guide to point you in the right direction.
- Sedentary Lifestyle: Aim to drink at least eight 8-ounce glasses of water per day, and consider adding electrolyte supplements to your routine, especially if you spend long hours indoors or in air-conditioned environments.
- Moderate Exercise: Hydrate before, during, and after exercise by drinking water and electrolyte beverages. The American Council on Exercise recommends consuming 17-20 ounces of water two to three hours before exercising, 8 ounces of water 20-30 minutes before exercising, and 7-10 ounces of water every 10-20 minutes during exercise.
- Intense Exercise: Before doing those workouts that leave you dripping in sweat, engage in a pre-workout hydration routine that includes electrolyte supplementation to prevent dehydration and maintain peak performance. It’s so important to incorporate supplements like LMNT into your pre-workout regimen to replenish essential minerals lost through sweat. And for those especially grueling workouts, consider using a second LMNT packet afterward.
So for those who haven’t gotten on the LMNT train and are curious about all the hype, what is it and how should you use it?
LMNT is a premium electrolyte drink specifically formulated to replenish essential minerals lost through sweat. With the perfect ratio of sodium, potassium, and magnesium, LMNT offers superior hydration without any added sugars or artificial ingredients.
To enjoy LMNT, simply mix one packet with 16-32oz of water and drink as needed to stay hydrated throughout the day. Whether you're an athlete, a busy professional, or someone looking to enhance your hydration routine, LMNT provides a convenient and effective solution.
At Peak Performance Chiropractic here in Buffalo, we believe hydration to be an essential component to optimizing health and wellness. That's why we're proud to offer LMNT to our patients as part of our commitment to supporting your overall health. Visit us today to learn more about LMNT and how it can benefit you.
In conclusion, staying hydrated is crucial for overall well-being. By recognizing the signs of dehydration and implementing personalized hydration strategies, you can optimize your performance, improve your mood, and enhance your quality of life. Whether you're relaxing at home, hitting the gym, or tackling a busy day at work, prioritize hydration and reap the countless benefits it has to offer. Stay hydrated and stay healthy Peak!
Bethany Wolcott
D’Youville Chiropractic ‘26
Whether you’re an elite athlete, a casual competitor, or someone who sits at a desk all day, foam rolling is a simple, effective way to show your muscles some love. It's like giving your body a do-it-yourself massage—no appointment necessary. In just ten minutes a day, you can reduce muscle tension, improve flexibility, and help your body recover faster. At Peak Performance, we often recommend foam rolling to our patients as part of their home care, especially when paired with regular chiropractic and massage therapy. Here's everything you need to know to start rolling your way to a healthier, happier body.
If you’ve ever trained for a marathon, ramped up your squat routine, or taken your weekend hikes a little too seriously, chances are you’ve had a run-in with IT Band Syndrome. That nagging pain on the outside of your knee that shows up halfway through your run and sticks around longer than you'd like? That’s your iliotibial (IT) band screaming for help. At our chiropractic and massage office here in Buffalo, NY, we see this common overuse injury all the time—especially among runners, cyclists, lifters, and anyone who moves with purpose. The good news? IT Band Syndrome is treatable, manageable, and preventable. You just need the right game plan—and maybe a chiropractor and massage therapist in your corner.
The Point of Relief: Acupressure Made Easy with Kanjo
Cue the barbecue, spark up the sparklers, and grab your favorite red, white, and blue—because the Fourth of July is here! As we ooh and aah over fireworks lighting up the night sky, there’s another kind of pop that gets people buzzing this time of year: the satisfying crack that happens during a chiropractic adjustment. Coincidence? Maybe. But if you’ve ever wondered why your back makes that signature sound when adjusted, we’ve got the answers—and some safety tips to make sure your spine is celebrating right alongside you this Independence Day.
The beach is a perfect place to relax, soak up the sun, and enjoy a variety of fun activities like swimming, volleyball, and surfing. However, while it offers an ideal setting for leisure and recreation, it also presents certain risks that can impact your health and well-being. From sunburns to dehydration and slips and falls, understanding how to enjoy the beach safely will help ensure you make the most of your time by the water. Here’s how you can stay safe and healthy while soaking in the sun and fun this summer.
When your pants always seem uneven or one shoe wears out faster than the other, it might not be your laundry or the way you walk — it could be a leg length discrepancy. But before you panic or break out the measuring tape, let’s break down what this actually means and how chiropractic and massage therapy can help even things out (literally and figuratively). There are two main types of leg length discrepancies: anatomical and functional . While they may present similarly — hip imbalances, lower back pain, uneven walking patterns — their root causes (and therefore their treatments) are very different. Let’s dive into the difference between the two, how we diagnose them, and how your friendly neighborhood chiropractor or massage therapist can help.
If you’ve ever gone for a run and come home with an achy, nagging pain around your knee, you might have experienced the all-too-common condition known as Runner’s Knee. But don’t let the name fool you — you don’t have to be a marathoner to be affected. Runner’s Knee can strike casual joggers, weekend warriors, or even people who rarely run but take a long walk or hike. At Peak Performance, we see lots of patients who are sidelined by this pesky knee pain. The good news? It’s treatable, manageable, and very often preventable. Let’s dive into what Runner’s Knee actually is, how it occurs, how to treat it, and how to keep it from coming back.
Before we talk about how massage affects the nervous system, it helps to understand what the nervous system is and what it does.
Children are constantly growing, learning, and exploring the world around them. From their first steps to their time spent in school and on the playground, their bodies undergo continuous physical stress and development. While pediatric health often focuses on nutrition, vaccinations, and regular checkups, spinal health is sometimes overlooked. Chiropractic care offers a safe, effective way to support proper growth, posture, and overall well-being in children.
Best Chiropractor Therapy Buffalo
