As the weather grows cooler, it is easy to be fooled by how much water you still need to maintain muscle health.
Adequate hydration is necessary to keep your muscles functioning with cramps and pain, because water is what keeps nutrients flowing into the muscle and waste products flowing out.
Because the temperatures are cooler, you may not be sweating as much but you still require about 8 ounces of water for every hour that you are awake.
A pinch of good ocean sea salt dissolved in your water a few times per day will help replace the electrolytes that create the electrical charge your muscles need to flex or contract.
Hiking can put a lot of pressure on your knees. Give them a good stretch before and after a long or strenuous hike.
Tennis uses most of your core muscles, and puts particular strain on your elbows and shoulders. A good stretch before and after you play will help keep you from injury. If you’re still stiff and sore, come in for a good neuromuscular massage. 
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Fall is the perfect time for a little fly fishing. Give your elbows and shoulders a good stretch before you cast your line.
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