Each task you perform requires your brain to collaborate with the musculoskeletal system. Muscles, tendons, ligaments, bones – they must all be in good working order to allow for joints to move properly.
What fuels your machine so that you have pain-free movement with a full range of motion? Water – among other things such as exercise and proper nutrition.
Water helps keep joints lubricated.A component of synovial fluid, water is necessary to help prevent joint friction. Synovial fluid lubricates and cushions the joints and cartilage surrounding them, keeping bones from rubbing together.
Water helps build muscle to further protect the joints.Muscle tissue consists of about 75 percent water, which helps to form protein in muscles, stabilizing and protecting joints. Dehydration can reduce muscle tone by preventing muscles from contracting.
Joint pain improves with hydration.Hydrated cartilage is soft and smooth. When dehydrated, however, it can cause friction, which leads to pain. Similar to a soft, flexible wet sponge, cartilage becomes stiff when it dries out. Water also helps to reduce swelling, thereby reducing pain.
How much water you need depends on your size, weight, activity level, and environment (temperature and humidity). In general, you should aim to drink between half an ounce and an ounce of water (including beverages that contain water) for each pound you weigh, every day. You don’t just have to drink your water though. Many raw vegetables and fruits such as watermelon contain a high water content.
If you’re experiencing joint pain or dysfunction, contact one of ourconvenient Tucson locationsnear you orrequest an appointment online.
FAQs
In simpler terms, drinking more water helps keep bones from rubbing together, and less friction means healthier joints. Staying hydrated could have a much larger impact on your health. Just as a coolant leak can cause an engine to overheat, not drinking enough water can cause your body to overheat.
How can I hydrate my joints fast? ›
Drinking more water keeps the cartilage in your joints softer and more hydrated. Some supplements such as glucosamine that are made to reduce joint pain actually help to relieve pain in this way—by boosting water absorption levels in the cartilage in your joints.
What can I drink to strengthen my joints? ›
Best Drinks for Arthritis
- Tea. Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. ...
- Coffee. Research shows coffee also has antioxidant polyphenols. ...
- Milk. ...
- Juices. ...
- Smoothies. ...
- Alcohol. ...
- Water.
Drinking plenty of water can stimulate the production of synovial fluid (the joint lubricant), reduce inflammation and encourage the growth of new cartilage cells. First of all, you should try to keep hydrated before getting to the point of being thirsty.
How can I increase lubrication in my joints? ›
8 easy ways to improve joint lubrication and health
- Warm up and drink up! To activate those juices, start your exercise routine with a gentle 5-10-minute warm-up and gradually increase your effort. ...
- Stretch regularly. ...
- Strength train. ...
- Give a little TLC. ...
- Cross-train. ...
- Lose weight. ...
- Take a warm shower or bath. ...
- Get your ZZZs.
Regular exercise: Low-impact exercises like swimming, cycling, and brisk walking can stimulate synovial fluid production and improve overall joint health. Consult with a healthcare professional or physical therapist for tailored exercise recommendations.
What is the #1 best drink to reduce inflammation? ›
3 Best Anti-Inflammatory Drinks
- Green and White Teas. Perfect for warming you up when it's cold out, both green and white teas have anti-inflammatory effects on the body. ...
- Turmeric Milk. ...
- Tart Cherry Juice. ...
- Find Your Nutrition Doctor in NYC.
Here are the top 11 foods for joint health (along with some foods to avoid).
- Sweet peppers. Red, yellow, green, and orange peppers are an excellent source of vitamin C. ...
- Cruciferous vegetables. Vegetables are an important part of any balanced and nutritious diet. ...
- Fatty fish. ...
- Microalgae. ...
- Chia seeds. ...
- Cherries. ...
- Turmeric. ...
- Berries.
Joint inflammation is caused by the production of uric acid in the joints. Drinking lemon water may help to reduce inflammation. Lemon fruit is a rich source of nutrients, antioxidants, and enzymes that help to flush out toxins present in our body.
Is coffee good for arthritis? ›
While there are benefits to drinking coffee, it could potentially aggravate arthritis symptoms. Factors like the type of arthritis, amount of coffee, and caffeine content all play a role in how it affects your joints. For some forms of arthritis, coffee can potentially increase your risk of developing the disease.
Dehydration can exacerbate chronic muscle and joint pain, slow the rate of healing, and increase the chances of injury. Water helps hydrate discs between the vertebrae in your spine and prevents your tendons, ligaments, and muscles from becoming tight and stiff.
What is the best vitamin for stiff joints? ›
Several nutritional supplements have shown promise for relieving pain, stiffness and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e and curcumin are just some of the natural products researchers have studied for osteoarthritis (OA) and rheumatoid arthritis (RA).
What vitamin lubricates the joints? ›
Glucosamine. While "there's not a ton of evidence out there to firmly say one supplement is going to help you over another," Mysore said, glucosamine likely has the most evidence backing its use. Glucosamine naturally occurs in our bodies -- it's in your cartilage and helps your joints function.
How can I Improve my Joint Health | Madison ...Madison Orthopedicshttps://madisonorthopedics.org ›
But aging, injury, or being overweight can wear away your cartilage, which can lead to damaged joints and arthritis. The best way to care for your joints is to ...
Did you know there are simple lifestyle steps you can take to alleviate joint pain, and even prevent it from happening in the first place?
Protect your joints from added pain or injury with these 16 self-care tips.
- Amid the hustle and bustle of our fast-paced, busy lives, we often forget to pause and take care of ourselves. ...
- Signs of Dehydration. ...
- 5 Ways to Hydrate Fast. ...
- Add Electrolyte Hydration Powder to Your Drink. ...
- Eat Water-Rich Fruits and Veggies. ...
- Drink Plant-based Milk. ...
- Enjoy a Lemonade. ...
- Snack on Plant-based Yogurt.
Synovial fluid, also known as joint fluid, is a thick liquid located between your joints. The fluid cushions and protects the ends of bones and reduces friction during movement. Normally, there is only a small amount of synovial fluid between the joints.
What hydrates better than water? ›
A few hydrating drinks outside of water include electrolyte drinks, sports drinks, fruit juices, tea, coconut water, and milk. There is not enough evidence to support any fluid being more hydrating than water, but we do know that some drinks such as milk can aid in water retention.
