Keep on Top of your Hydration this Season

May 08, 2023
3 min read
Karli Stager, PT, DPT


Karli Stager, DPT, ATP


Staying hydrated is crucial as the temperature rises, and dehydration can lead to various negative health effects, including fatigue, dizziness, headaches, dry mouth, muscle cramps, heat exhaustion, and heat stroke. Here are some tips on how to stay hydrated throughout the day:

  1. Drink plenty of water: Aim for at least eight 8-ounce glasses daily, and drink more if you're sweating heavily.
  2. Eat hydrating foods: Fruits and vegetables with high water content, such as watermelon, cucumber, and tomatoes, can help keep you hydrated.
  3. Avoid sugary and caffeinated drinks: Stick to water and other hydrating fluids, such as coconut water or herbal tea.
  4. Carry a water bottle: Make it easy to stay hydrated by carrying it wherever you go.
  5. Set reminders: If you have trouble remembering to drink water, set reminders on your phone or computer to drink water regularly throughout the day.
  6. Stay cool: When it's hot outside, try to stay in cool, shaded areas as much as possible.
  7. Monitor your urine: Check the color of your urine to see if you're hydrated. If it's light yellow or clear, you're probably well-hydrated. If it's dark yellow or amber-colored, you may be dehydrated and should drink more water.

Following these tips can help prevent dehydration and keep your body functioning at its best. Remember to drink plenty of water, eat hydrating foods, avoid sugary and caffeinated drinks, carry a water bottle, set reminders, stay cool, and monitor your urine to stay hydrated and healthy as the temperature rises.

About The Author

Karli Stager, PT, DPT
Physical therapy

Karli Stager, PT, DPT joins Mount Nittany Physician Group Fit for Play.

“My husband and I moved from Baltimore in April,” said Stager.  “I knew that Mount Nittany Health had a great reputation and knew it was a great place to work.”

Karli holds a Bachelor of Science and a Doctor of Physical Therapy from Ithaca College. Her most recent physical therapy practice was at the Kennedy Krieger Institute’s International Center for Spinal Cord Injury.

In her physical therapy practice, Karli emphasizes how important it is to go to work with a smile on her face and to get her patients laughing.

“Even though they are going through hard times, it helps to remind them that everything will be okay and that they are in good hands,” said Karli. “I want to help them get back to what they do, be happy again, and be pain-free.”

Karli intends to pursue projects involving neurology and neurological disorders. This will certainly be possible in Mount Nittany’s Fit for Play practice. Physical therapy in the Fit for Play program is an integral part of the holistic care team approach. The main goal is to help develop, maintain and restore maximum body movement and physical function so patients can continue to be successful in activities at home, work, and in their community. 

Skilled therapists like Karli, in conjunction with a primary care provider and other care team members, can identify goals and develop a comprehensive, individualized plan of care.

Fit for Play has successfully helped thousands of patients reduce pain, improve function and prevent injury. If you have questions about physical therapy options, please talk to your primary care provider about Mount Nittany Health Fit for Play.

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