It is well known that adequate hydration is vital for optimal exercise performance, yet studies show we often do not drink enough fluids to support our level of physical activity.
Dehydration is a decrease in body fluid from a normally hydrated state. It can occur by not taking enough fluid before or during exercise or by losing too much fluid from sweating during exercise.
Dehydration can make your workouts seem harder and be less effective which may lead to you no achieving your overall physical activity goals.
SYMPTOMS OF DEHYDRATION Thirst, fatigue, weakness Headache, irritability, dizziness Reduced mental alertness Impaired vision and muscle control
Fluid needs can be met with more than just water; all beverages, including water, milk, 100% juice, coffee and tea, count.
WOMEN: need to drink 2.2L (about 9 cups) of fluid per day. Pregnant women need 2.3L (about 10 cups)
MEN: need to drink 3L (about 13 cups) of fluid per day.
QUICK TIPS Cool drinks are more satisfying to your palate, which encourages you to drink up when you exercise Remember to have a drink with meals and snacks on active days Keep track of your daily fluid intake with a checklist.

If you have any questions or would like additional information on this matter please speak with your physiotherapist at any of our three locations which can be found at our Orleans physiotherapy, Westboro Physiotherapy and Barrhaven Physiotherapy locations.



The Ottawa Physiotherapy & Sport Clinics team is happy to introduce FREE Health Info Sessions for 2012!
This month our FREE Health Info session will be held: SATURDAY JANUARY 28TH FROM 3 – 4PM AT OUR ORLEANS CLINIC LOCATION
This session, presented by ARBONNE, the representatives will be talking about healthy habits and how to incorporate healthy eating and activity in people’s daily lives.
As well as goal setting for the week, the Canadian Food Guide and a 30-Day Feeling Fit Plan.
Come alone or bring some friends — either way you are bound to have a good time.
A new year has begun and there is no better time to start living healthy!
To register for this FREE Health Info Session please contact our Orleans Physiotherapy clinic 613-830-3466
Space is limited so call us TODAY!

Back Pain

Back pain is caused by a number of different factors, but if you have back pain, the cause probably fits into one of the following 3 categories:
Disc Herniation
In between each bone in your back (or vertebrae) you have a disc which is made of very thick fibrous tissue that surrounds a gel core. You maybe have symptoms when that gel core is pushed out of place (herniation) and presses on a sensitive structure like a nerve. A disc can herniated for a number of reasons; sometimes it is caused by doing a lot of heavy physical labor. A disc can be painful right at the place of herniation, or can cause pain to travel down a nerve in the leg.
Disc Degeneration
Degenerative disc disease is a condition in which a painful disc causes low back pain. The condition generally starts with an injury to the disc. The injury weakens the disc and stops it from being able to hold its segment together as it used to. It is important to note though, that disc degeneration is part of the natural process of aging and does not necessarily lead to low back pain.
Sciatic Nerve
Sciatic nerve pain, or sciatica, is pain that travels down the large sciatic nerve that runs from the lower back down the back of the leg. Usually the pain is only on one side. The pain from sciatica can range from severe and debilitating to infrequent and mostly just irritating. Most sciatica pain is cause by temporary inflammation and will get better within two weeks to a few months with proper treatment by your physiotherapist.
TREATMENTS can include: Exercises to increase your muscle strength or core stability and stretch out tight muscles Advice to prevent re-injuring by making changes to your normal life activities Loosen tight joints and muscles and ease your symptoms.

If you have any questions or would like additional information on this matter please speak with your physiotherapist at any of our three locations which can be found at our Orleans physiotherapy, Westboro Physiotherapy and Barrhaven Physiotherapy locations.

Spring Skiing – Staying Stable.

We offer ski evaulations at our Orleans physiotherapy, Barrhaven physiotherapy and Westboro Physiotherapy locations.

As the weather warms up and the sun starts to shine a little more, spring can be a great time to get out and enjoy what some people feel is the best part of winter –its end!
Spring skiing here in Ottawa-Gatineau can be fantastic with a variety of both alpine and cross country options to choose from.
With sunny and warm days come less consistent conditions, heavy snow, ice and even some sticky dirty patches.
Too keep out of trouble and avoid late season sprains and strains (and to have more fun!) It’s time to make sure your balance is up to par.
Our sense of balance is a combination of several senses including our inner ear, our vision and our bodies’ joint position sense (called proprioception).
Just like lifting weights or going running, our balance is a trainable skill.
Try this most simple of drills at home to improve your balance at home:
1) Find an area with open space, preferably on a firm but forgiving surfaces (thin carpet or yoga mat) free from any objects that could hurt you if you fall
2) Stand on one foot with a slightly flexed knee and hip in bare feet
3) Stay there -for 5 minutes
This simple drill will allow you to measure your progress while improving your balance and stability, as well as working on your foot and ankle strength. If this gets too easy, try closing your eyes for a significantly greater challenge.
Enjoy the sunny days and soft snow!