Why it is Important to Stay Hydrated with Arthritis

February 2025

Water is essential for overall health, but did you know that staying hydrated can also play a key role in managing arthritis? Proper hydration helps keep joints lubricated, may reduce inflammation, and supports overall mobility and organ health.

How Hydration Supports Joint Health

Joints are surrounded by synovial fluid, which acts as a natural cushion and lubricant. This fluid helps reduce friction between bones and allows smooth movement.

When you're dehydrated, your body may produce less synovial fluid, which can lead to increased stiffness and discomfort. Drinking enough water ensures your joints remain cushioned and protected.

Staying hydrated helps maintain healthy blood flow to the heart and other organs, which is especially important for those with conditions like arthritis that can affect multiple systems.

Rheumatoid and psoriatic arthritis may impact the heart, skin, and other organs, making hydration essential for overall protection. Proper hydration also supports muscle function, which in turn helps joints move more efficiently.

Adequate fluid intake can contribute to better circulation, reduced inflammation, and improved joint and muscle health.

Hydration and Inflammation

Chronic inflammation is a significant concern for people with arthritis, as it can lead to increased pain, swelling, and joint stiffness. When the body is dehydrated, it struggles to remove waste and inflammatory byproducts, which may contribute to flare-ups and pain.

Water plays a crucial role in flushing out waste products and keeping the body's inflammatory responses in check. When you’re well-hydrated, your kidneys and liver function more efficiently, helping to remove harmful substances that can worsen arthritis symptoms. Proper hydration supports the lymphatic system, which is responsible for carrying immune cells and fighting inflammation throughout the body.

Dehydration may trigger the release of stress hormones, which could further contribute to inflammation. When the body senses a lack of water it may retain fluids to prevent further dehydration. This may lead to bloating and swelling in the joints, making movement more painful and difficult.

By drinking enough water throughout the day, you can help regulate inflammation, support joint health, and potentially reduce arthritis flare-ups. If plain water feels repetitive, herbal teas, infused water, or water-rich fruits and vegetables can also help keep hydration levels up.

Preventing Muscle Cramps and Stiffness

Muscle cramps and stiffness are common challenges for people with arthritis, and dehydration can make these symptoms significantly worse. Water plays a key role in muscle function by maintaining electrolyte balance and proper nerve signalling. Without adequate hydration, muscles can become tense, leading to painful cramps and restricted movement.

When the body lacks water, it struggles to circulate oxygen and essential nutrients to the muscles and joints. This can lead to increased stiffness, making it more difficult to move comfortably. Since arthritis already causes joint stiffness, dehydration may worsen these symptoms, making it harder to perform everyday activities.

Electrolytes such as potassium, sodium, and magnesium are essential for muscle contractions and preventing cramps. Drinking water, especially when combined with electrolyte-rich foods like bananas, spinach, and avocados, can help keep muscles functioning properly and reduce the risk of painful cramping.

To avoid dehydration-related stiffness and muscle cramps, aim to drink water consistently throughout the day. It’s also beneficial to stretch regularly and incorporate gentle movement, such as walking or yoga, to keep joints and muscles flexible.

Dehydration

As temperatures rise, dehydration can happen quickly without you even noticing. Staying hydrated is important especially if you have arthritis, as dehydration can worsen pain and inflammation. It may also lead to symptoms like fatigue, dizziness, and an increased risk of heat-related issues.

Not drinking enough water can reduce the fluid that cushions your joints, making movement more uncomfortable. To keep your joints and body functioning well, make sure you’re drinking enough fluids throughout the day (1).

Common signs of dehydration, according to Creaky Joints and Cleaveland Clinic include (1,2):

Headache, confusion, or delirium.
Tiredness/fatigue.
Dizziness, weakness, and light-headedness.
Dry mouth and/or a dry cough.
High heart rate but low blood pressure.
Loss of appetite.
Flushed skin, swollen feet, and muscle cramps.
Heat intolerance or chills.
Constipation.
Dark coloured pee (should be pale, clear colour).

How Much Water Do You Need?

There’s no one-size-fits-all answer, as hydration needs vary based on age, activity level, and climate. However, general guidelines recommend drinking around 8 cups (2 litres) of water per day for females, and for males about 10 cups (2.6 litres).

If you’re physically active, pregnant or breastfeeding, or live in a hot climate, you may need more. But always speak with your healthcare provider for more information on how much water you should be consuming per day.

Tips for Staying Hydrated with Arthritis:

1. Start your Day with Water - Drink a glass of water first thing in the morning to rehydrate your body.

2. Carry a Water Bottle - Keep a reusable water bottle with you to encourage regular sips throughout the day.

3. Eat Hydrating Foods - Include water-rich foods like cucumbers, watermelon, oranges, and soups in your diet.

4. Set Reminders - Use a phone alarm or hydration app to remind you to drink water regularly.

5. Choose Herbal teas or Infused Water - If plain water feels boring, try herbal teas or infuse your water with lemon, mint, or berries for extra flavour.