Hydration and Joint Health

Did you know, 75% of Canadians are chronically dehydrated? Even mild dehydration can cause headaches, fatigue and brain fog.

What many people don't know is that chronic dehydration affects your joint and spinal health, leading to increased pain and inflammation in your hips, knees, elbows and back.

As we age, many of us can become chronically dehydrated because our thirst signals begin to decrease- simply put we just don't feel that thirsty! When reduced thirst is combined with everyday habits that can contribute to fluid loss—such as drinking caffeinated beverages like coffee—the risk of chronic dehydration increases.

Here’s why hydration plays a crucial role in joint health: 

1. Lubrication: Joints are cushioned by synovial fluid, which acts as a lubricant, reducing friction between bones during movement. Proper hydration ensures an adequate production and maintenance of synovial fluid, keeping joints well-lubricated and facilitating smooth movement.
   

2. Shock absorption: Cartilage, a connective tissue that covers the ends of bones, absorbs shock and provides a smooth surface for joint movement. Cartilage is made up of about 80% water, so adequate hydration is essential for maintaining its structure and function. Dehydration can compromise the integrity of cartilage, leading to increased friction and wear on joints.
   

3. Nutrient transport: Hydration is necessary for the transportation of nutrients to the cartilage and other joint structures. Water helps deliver essential nutrients and oxygen to the cells within the joints, promoting their health and repair processes.
   

4. Waste removal: Proper hydration supports the removal of metabolic waste products from joint tissues. This helps prevent the accumulation of toxins and ensures the overall health of the joint environment.
   

5. Inflammation control: Dehydration can contribute to inflammation in the body, including in the joints. Chronic inflammation can damage joint tissues and exacerbate conditions like arthritis. Staying hydrated helps maintain a proper balance of bodily fluids and may help reduce inflammation.

You can see how important it is to prioritize your hydration in order to support your body on a daily basis! Choosing water that's free from common contaminants will only help to optimize your wellbeing!

Here are a few more interesting hydration facts:

The average Canadian drinks just 3.5 cups of water a day or less than 1 litre of water!

The top 3 beverages of choice of Canadians are:

Coffee – no surprise

Soda pop

Alcoholic beverages

All of these beverages are diuretics which means they increase urine output = more water loss.

So even if you’re drinking more than the average Canadian, consider your other beverages of choice throughout the day. If you consume coffee, pop or alcohol you actually  need to increase your average daily water requirements.

** Reminder your weight in pounds x 0.67 = # of ounces you need to drink a day just to maintain optimal hydration -- not taking in to account other beverages you drink a day, or your level of physical activity and sweat loss.