Water for Joint Health: 7 Hydration Tips
It’s summertime. It’s hot. But we want to be outside and enjoy the sunshine at the same time. When we’re having fun, we sometimes don’t give our bodies the healthy attention they need.
We need to make sure to stay hydrated in the heat of summer to help regulate our body temperature through sweat and evaporation. In addition, staying hydrated helps deliver nutrients to tissues, flushes toxins, and keeps our organs functioning properly. It even helps with mental processing, sleep quality, and mood.
Did you know proper hydration can also improve joint health?
Up to 70% – 80% of your joint cartilage consists of water. Synovial fluid in your joints provides lubrication and cushioning that keeps your bones from coming into contact with each other. Like a sponge, water helps fill the cushioning material, reducing friction and providing smoother joint operation.
While drinking more water isn’t guaranteed to eliminate joint pain, it can reduce the severity in many cases. It can also help with proper healing of injuries, or absorption of medications used to treat some causes of joint pain.
How much water should you drink?
Do you know how much you are currently drinking? Keep in mind that some water can come from other drinks, such as juice or tea. However it’s best to stay away from highly sweetened beverages, and substitute water for sugary drinks when possible.
A good general rule for drinking water is about 11 cups/day for women, and 15 cups/day for men. If that seems like a lot of water to drink in a day, here are some ways to fit it all in:
First, track what you drink. Using a health app or even just marks on a piece of paper can help you understand your habits. Then, think about where you might add more water, by increasing the frequency of your drinking, or the quantity you drink at any one time, or both.
Drink a glass of water when you get up in the morning. If a full glass is too daunting first thing, take a few sips and carry it with you as you get ready, and make sure to finish it before you leave the house.
Drink a full glass of water prior to meals. In some cases, people may misinterpret their body’s need for water as hunger cues, and drinking water before eating can be more satisfying as well as healthier.
Include liquids in your mealtimes. Maybe this means a smoothie or cereal instead of toast, having soup for lunch, or just adding a glass of water along with your food. Sipping a little at a time in between bites can make it go down easier if you’re not accustomed to drinking with your meals.
Give yourself reminders. Place notes where you will see them, or set up automatic reminders or alarms on your devices to prompt you to drink water throughout the day as needed.
Carry water with you. Keep a reusable water bottle with you, wherever you go. Some bottles are even pre-marked with amounts so you can visibly see how much you have consumed, and how much you still need to drink to meet your goals for the day.
Replace sugary, caffeinated, and carbonated drinks with water. Not only are these drinks generally unhealthy, but some may have a diuretic effect, increasing urination and a net loss of fluids. You can add lemon, mint, or other natural flavors to your water, or purchase flavored waters that do not contain unhealthy ingredients.
Staying hydrated is an effective way to improve your health any time of year, and can improve joint function to keep you more active. Developing good hydration habits even before joint pain appears will help your joints stay healthier longer. If you are suffering from joint pain and looking for additional treatment options, talk to a chiropractor about how gentle adjustments can align joints properly to alleviate pressure and friction, and provide long-term relief.
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Dr. Mark Sell is a licensed, experienced chiropractor serving the Huntington, Indiana area since 1986. His practice continually strives to provide a friendly and comfortable atmosphere, offering affordable high-quality chiropractic care that includes treatment protocols tailored to meet your individual needs.