Not Getting Enough Water Dehydration Can Affect Your Joints
About 60% of the human body is made up of water. It is a necessary for all body functions. Not getting enough water can impact all parts of the body including hard tissues like bones& joints. Heres how dehydration affects your joints:
- Loss of Joint Lubrication : Water is a major component of the synovial joint fluid which prevents friction between the ends of bones and enabling smooth painless movement.
- Reduced Shock Absorption : Water makes up greater than 70% of the cartilage tissue which acts as a shock absorberduring high impact activities such as jumping and running.
- Increases Muscle Cramping : Dehydration can cause muscle spasms and cramping leading contributing to joint pain.
- Joint Degeneration : Chronic dehydration can result in loss of blood volume sparking of chain reaction resulting in overall functional decline and joint degeneration.
Experiencing strong thirst, mouth dryness, dry skin, headache, dark urine, reduced urine, fatigue, lethargy, and confusion could all be indications that you need to increase your water intake.Rather than waiting until you experience these signs and symptoms, make it a point to try and drink about 2 liters of water a day. Carry a bottle of water with you wherever you go and proactively take a few sips from it throughout the day.
Ensuring you are well hydrated is a simple and effective way to keep your joints healthy.
Water Exercise Boosts Cardiovascular Fitness
Water exercise works your whole body in multiple directions and promotes smooth movements , says Dr. Mulcahy. It also allows you to work at a higher level that you could tolerate on land, which helps improve mobility and strengthen cardiovascular endurance. Patients with chronic joint conditions often say they feel free from their disability when in the water, she adds.
Benefits Of Drinking Water To Reduce Joint Pain And Stiffness
Did you know that the human body is composed of over 60% water? Water is essential for hydryation to our joints. It is composed of 2 parts Hydrogen and 1 part oxygen. Oxyginated blood provides healing and maintaince for all tissues, with water being an important component to do such. Just as improtant for hydration is our skeletal system. Our bones are made up of over 30% water. Water is essential for our entire body, all the way down to a cellular level.
Components of joints and surrounding tissues that are reliable on water.
-Synovial fluid is a material that helps lubricate our joints for movement. It contains water, hyaluronic acid , proteins , salts, enzymes, lipids, and cells.
Muscle and tendon tissue consists of about 75% water, which helps to form protein in muscles, stabilizing and protecting joints. Dehydration can reduce muscle tone by preventing muscles from contracting and or relaxing correctly.
Joint cartilage. Your joints are made up of cartilage, which is about 60% water. Cartilage acts as a protective layer that reduces friction and wear between bones. With lack of hydration friction will increase.
Many of factors come in to play to why we may have joint pain or stiffness, from arthritic changes to auto immune disorders. Here are some common conditions and illnesses that can affect our joints and why hydration with water is imperative.
Hopefully this information encourages you to stay hydrated so you can have healthy and happy joints!
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Can You Drink Too Much Water
Yes, it is possible to drink too much water and cause an imbalance in your electrolytes. Excessive water intake can lower the levels of sodium in your blood, resulting in hyponatremia. This can cause symptoms such as head pain, muscle spasms, nausea, and fatigue.
Research shows that healthy kidneys are only able to excrete 800-1,000 milliliters of water per hour . It is important to spread your water intake throughout the day to avoid overhydrating.
How Water Impacts Your Health
When there are proper levels of fluid in the body, then the natural systems can work to deliver nutrients to the cells. Additionally, hydration is important for protecting vital organs and tissues throughout the body. Good hydration affects blood volume and circulation, which can help to reduce recovery times.
Since the body is constantly using fluid resources, it means that your internal supply is always being depleted. So, it is important to drink water throughout the day to stay ahead of your hydration needs.
Also, keep in mind that dehydration increases the risk of chronic inflammation. Water is essential for flushing out the waste, which keeps your body in optimal condition to fight off chronic health issues.
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Opt For Coffee Without The Sugar
Black coffee has many wonderful health benefits, but coffee lovers with arthritis should be careful about which ingredients they’re consuming in their morning cup of Joe.
“It might be obvious that beverages like sodas are full of sugar, but guess what, so are many of the fancy coffee beverages that people consume regularly,” says Goodson. “Caramel this, mocha that, chai lattes and the like all often have lots of sugar, sometimes 30 to 50 grams each. Consistent intake of sugar can contribute to inflammation, potentially making arthritis pain worse.”
Diet And Arthritis Treatments
The last but not least, dont forget that: the heavier your body, the more difficult for your joints to handle movements, so weight loss is an important factor in dealing with arthritis. The relationship between diet and arthritis has been the subject of exploration, claims, and controversies since the 1930s. There is no debate, however, about the advantages of a healthy diet.
Arthritis Diet
All arthritic conditions are different, but ninety per cent of the causative factors are chronic resentment, career problems, frustrations, worry, fear, unhappy marriage, imbalanced metabolism, inherited abnormal chemistry of the metabolism, self-limiting diseases , traumas and diet.
Diet is where it all starts. You cannot argue with that because its basic. You cannot build good health on a bad diet. Tells the Consumer.
Health Canada
The prime cause of most forms of arthritis is usually nutritional. Nutritional deficiencies and a generally insufficient diet.
Excess free radicals, glycation, methylation and inflammation, all of which are impacted by nutrition, all contribute to causing arthritis symptoms.
Because of this the first part of treatment involves ensuring that your digestive system is able to work effectively, and that your bodys energy is able to concentrate on your systemic areas, rather than gathering within the digestive system only as it tries to deal with the stress of an imbalanced, inflamed, or inadequate digestive process.
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Dehydration And Joint Pain: How Your Hydration Is Affecting Joint Health
Most people are familiar with common signs of dehydration: muscle cramps, excessive thirst, and lightheadedness.
But it is important to note that these symptoms occur when a person is severely dehydrated other less-noticeable symptoms can occur due to mild dehydration. Just because you arent experiencing the serious symptoms listed above doesnt mean that you arent dehydrated.
The truth is that up to 75% of the population in America is walking around dehydrated. If lost fluids arent replaced, then chronic dehydration can occur. Over time, this ongoing lack of hydration can take a toll on overall health, eventually leading to chronic health conditions.
How Much Water Should You Drink If You Have Rheumatoid Arthritis
The amount of water you need to drink every day depends on your individual needs.
RA does not impact water levels, so your needs for water may be similar to someone without the condition. Keep in mind that nonsteroidal anti-inflammatories can cause water retention, so your hydration needs may change if you take these medications for RA symptoms.
There is general guidance to drink eight glasses of water a day, but this can fluctuate depending on your needs. You may not need to drink eight glasses of water straight from a cup or water bottle. Fruits and vegetables contain water, too, and other beverages also count toward your daily water consumption.
Here are some tips to consider for getting enough water throughout the day:
- Drink water all day long, including before breakfast, at meals, and in-between.
- Add other low calorie beverages to your daily routine, including tea, coffee, or seltzer water. There is linking RA symptoms with coffee or tea consumption.
- Use a few slices of fruit to add flavor to your water.
- Avoid sugary drinks like juices and soda, as their calories can also add up in your overall diet.
- Carry a water bottle with you wherever you go.
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Subgroup Analysis Between Drinking Water Sources And Oa Incidence
A series of subgroup analyses was conducted by using pre-defined factors . Compared with tap water, drinking mainly from well and spring water showed a positive association with OA incidence that was generally persistent across subgroups. A significant interaction between drinking water sources and age was also observed. In terms of drinking mainly from well, a significantly large effect size was observed among female participants, those aged below 80 years, living in rural areas, had no chronic disease, never smoked and drunk, and had no physical activity. In terms of drinking main from spring water, a significantly large effect size was observed among women, those living in rural areas, had chronic diseases or smoking/drinking habits, and participated in physical activity.
Table 3. Hazard ratio and 95% CI of OA in participants drinking from different water sources stratified by participants’ characteristics.
How Baking Soda Works
Baking soda also known as sodium bicarbonate appears to tell the body to calm down its autoimmune response. Instead, it helps to strengthen the anti-inflammatory response.
So, cells from the spleen and stomach can tell a faulty immune system that theres likely no need to turn itself on, only to attack. The baking soda seemed to alert macrophages and mesothelial cells that the body wasnt under actual attack.
Researchers noted a shift in healthy human subjects from autoimmune and inflammatory actions to anti-inflammatory ones in the stomach, spleen, kidney, and peripheral blood.
The shifting landscape is likely due to an increased conversion of proinflammatory cells to anti-inflammatory, plus the production of more anti-inflammatory macrophages and a shift in regulatory T cells.
This combination of processes drives down the immune response and could potentially help to keep the immune system from attacking its own tissues, which occurs in autoimmune diseases.
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Helps With Weight Loss
Who doesnt want to maintain a healthy weight? Unfortunately, losing weight is easier said than done.
Another benefit of lime water is that it helps you manage your weight. Citric acids can boost metabolism, helping you burn more calories and store less fat.
Regular physical activity and portion control are important to losing excess pounds and weight control. Therefore, aim for at least 30 minutes of physical activity most days of the week, and make half of each meal fruits and vegetables.
To get your day off to a good start and rev your metabolism, drink a glass of lime water in the morning, or suck on a lime wedge before meals.
Why Water Is Important For Joint Health
Drink water. Keep your joints healthy!
According to the Arthritis Foundation, if theres a magical elixir you can drink, its water. Hydration is vital for flushing toxins out of your body, which can help fight inflammation. Adequate water intake can help keep your joints well lubricated and prevent gout attacks.
Water helps keep your joints hydrated. The synovial fluid which helps lubricate joints is made up primarily of water. When your body is dehydrated, it pulls water form cartilage and other areas- wreaking havoc on your joints.
Drinking water also flushes toxins helping with inflammation. According to The National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is:
About 15.5 cups of fluids for men
- About 11.5 cups of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks. So, dont forget your fruits and vegetables which contain a lot of water too! According to WebMD.com, Fruits and vegetables like cucumbers, iceberg lettuce, celery, and watermelon are over 90% water. They also provide a variety of different vitamins and minerals. Refreshing!
Why We Love staying Hydrated
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If Water Isnt Your Cup Of Tea 6 Healthy Alternatives To Water:
- Tea: Explore the world of tea! From fruity to spicy, theres a whole variety of calorie-free, delicious teas to choose from and some, like green tea, have shown to help decrease risk of inflammation and chronic diseases.
- Fruit-infused water: Add some lemon, lime or any fruit, even cucumber, to water to add extra flavor.
- Sparkling water: Bubbly and crisp, and strangely satisfying. You can add a bit of flavor with a splash of juice, or some fresh herbs like mint.
- Black coffee: Caffeinated for a low-calorie pick-me-up, or decaf if you want a tasty beverage without the caffeine. Caffeine can have a mildly diuretic effect , but the amount of fluid youll get is still worth it.
- Coconut water: A healthy alternative thats full of potassium .
- Low-fat, fortified milk or soy milk: Full of protein, calcium and vitamin D, this drink can help with bone health.
Study: Alcohol Helps Rheumatoid Arthritis Symptoms
But Expert Calls Findings Weak Science
Earlier research has shown that compared to teetotalers, alcohol drinkers are less likely to develop rheumatoid arthritis, a progressive and often disabling inflammatory disease that attacks the joints.
But the study is the first to suggest drinking alcohol can lessen the severity of symptoms in people who already have the disease.
Patients in the study who drank at least 10 alcoholic beverages a month had 20% to 30% less pain and inflammation than patients who didnât drink alcohol, rheumatologist and study co-author James Maxwell of Englands University of Sheffield tells WebMD.
While he acknowledges more study is needed to confirm the association, Maxwell says the evidence is mounting that moderate alcohol consumption reduces both the risk and severity of rheumatoid arthritis.
âGenerally speaking, it appears that drinking alcohol in moderation may benefit patients with rheumatoid arthritis.â
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How Much Water Should You Drink
The amount of water you should consume depends on your gender, age, and how active you are. Additionally, certain medicines may require ample fluid consumption.
For the treatment of RA, we frequently use methotrexate, which is eliminated by the kidney, so its very important to stay hydrated when taking methotrexate to help prevent kidney toxicity, says Hsiao.
While there are no hydration guidelines specifically for people with RA, the National Academies of Sciences, Engineering, and Medicine suggests the following:
- Adult men should consume 3.7 liters , or about 16 cups, of water a day
- Adult women should consume 2.7 L of water a day
The total daily water consumption in these recommendations can come from both beverages and foods.
The guidelines are a good rule of thumb, but some people may need to consume more or fewer liquids depending on the weather, their activity level, or other factors.
Can Drinking Water Help Rheumatoid Arthritis Symptoms
There are no proven links between RA and dehydration, but making lifestyle choices that provide health-promoting benefits is important in managing RA and keeping your joints working well. Staying hydrated is one way to make sure your body functions properly.
Hydration not only impacts joints, but it contributes to your energy levels and regulates your body temperature. RA can cause fatigue and fevers during flares, and you may avoid experiencing those symptoms from dehydration if you drink plenty of water daily.
Exercise is a common recommendation for managing RA symptoms. Exercising in hot weather or for long enough that you sweat a lot can make you vulnerable to dehydration. Make sure you drink water during and after exercise to avoid dehydration symptoms.
Drinking water alone will not manage RA symptoms. RA requires medical support from a doctor to help manage and stop the condition from getting worse.
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How Much Water Should You Drink For Arthritis
The general recommendation is to drink around six to eight 8-ounce glasses of water a day. The amount you need is influenced by the weather, your activity level, medications, and diet. While this amount is generally recommended, you should check with your healthcare provider first before making any changessome health conditions, such as kidney disease or heart failure, can impair your ability to physically tolerate this amount of water.
Tea For Arthritis Relief
Tea is among the oldest drinks known to man other than water. It is also one of the most studied and widely used drinks when it comes to natural medicinal treatments. Green, black, and white teas are packed full of polyphenols healing and regenerative compounds that offer anti-inflammatory effects when consumed on a regular basis. Green tea is often hailed as the best, but any naturally brewed tea can help balance minerals and keep us hydrated. Many teas can also help flush toxins from the body and reduce inflammation and pain in the joints.
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How Does Dehydration Affect Someone With Ra
Dehydration results when your body doesnt have enough fluids to perform normal functions because you use or lose more liquids than you consume, according to the Mayo Clinic.
Studies have suggested more than 500,000 people in the United States are hospitalized for dehydration every year.
Although research on the exact relationship between dehydration and RA is limited, scientists do know water consumption can affect the processes that keep joints working.
To my knowledge, there are no studies showing the effects of dehydration with people with RA, but there is evidence that hydration might help maintain joint health, says Betty Hsiao, MD, a rheumatologist at Yale School of Medicine in New Haven, Connecticut.
According to the Arthritis Foundation, staying hydrated is important for flushing toxins from your body, which may lessen inflammation.