Discover the importance of proper hydration for reducing body aches and pain. Uncover 4 practical tips to stay hydrated and support your overall health and well-being.

The Link Between Dehydration and Body Aches

Dehydration occurs when your body does not have enough water to function properly. You lose water every day from basic bodily functions like sweating, breathing, and going to the restroom. If you don’t replace the lost fluids by drinking and eating foods that contain water, you put yourself at risk for mild, moderate, or severe dehydration.

Hydration plays a crucial role in the body’s ability to function and heal. Maintaining proper hydration is essential if you’re recovering from a surgery or injury, or suffering from chronic muscle and joint pain. 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.

Proper hydration can help reduce pain and protect your joints and muscles by keeping the cartilage soft and pliable. Dehydration pulls fluid out of your tissues, which causes overall body aches and pains. One of the easiest ways to reduce pain is to increase your daily intake of clean water.

4 Tips to Stay Hydrated and Alleviate Pain

It can be challenging to ensure you’re getting enough water each day. Here are some practical tips and tricks to help you maintain proper hydration and reduce body aches:

1. Start Your Day with a Glass of Water

Begin each day by drinking a full glass of water when you wake up. This will help you get on the right track and stay hydrated throughout the day. Try placing a glass of water by your bed each night to drink in the morning.

2. Set a Daily Water Intake Goal

Give yourself a daily water intake goal and stay motivated to reach it every day. Various factors can influence the amount of water a person needs, but it’s generally recommended that women drink 91 ounces and men drink 125 ounces per day.

3. Keep a Hydration Journal

Start a hydration journal and write down how much water you drink each day. This will help you stay on track with your daily goal and can also be useful when discussing your pain management plan with a healthcare provider.

4. Snack on Water-Rich Foods

Consider adding high-water-content fruits and vegetables like cucumber, celery, watermelon, strawberries, spinach, and tomatoes to your diet. They are a tasty way to ensure you stay hydrated and can also be added to your water for a fun twist on your daily hydration regimen.

The Importance of Seeking Professional Help for Chronic Pain

Chronic dehydration can lead to other health problems if not addressed right away. If you’re experiencing significant or prolonged pain, it’s best to visit a specialist at a pain treatment center. Offering medical management and interventional pain management options, these healthcare providers can help you develop a tailored plan to get back to a healthy and happy lifestyle.

Water-Packed Foods to Prevent Dehydration

In addition to drinking enough water, you can also increase your hydration by incorporating water-rich foods into your diet. Some examples of water-packed foods include:

• Cucumbers (96% water)
• Tomatoes (94% water)
• Watermelon (92% water)
• Spinach (91% water)
• Strawberries (91% water)
• Celery (95% water)
• Bell peppers (92% water)

Incorporating these hydrating foods into your meals and snacks can be a delicious way to support your overall hydration levels and reduce the risk of dehydration-related body aches and pains.

The Importance of Proper Hydration

Staying properly hydrated is essential for maintaining overall health and well-being. Adequate hydration supports cognitive function, reduces the risk of kidney stones, and can even help manage weight. A study published in 2023 found that people who stayed properly hydrated were healthier, developed fewer chronic conditions, and lived longer overall compared to those who were not properly hydrated.

So, how much water should you be drinking each day? The National Academies of Science, Engineering, and Medicine (formerly the Institute of Medicine, or IOM) suggest that women should consume about 2.7 liters of water per day and men should consume about 3.7 liters per day. However, individual needs may vary based on factors like age, activity level, and overall health.

Conclusion

Dehydration can be a common and often overlooked contributor to body aches and pain. By incorporating the tips outlined in this article, you can increase your daily water intake, stay properly hydrated, and potentially find relief from chronic muscle and joint discomfort. Remember to seek professional medical assistance if you’re experiencing significant or persistent pain, as a healthcare provider can help you develop a comprehensive plan to address the root cause of your symptoms.

4 Tips to Avoid Dehydration and Get Pain Relief

Dehydration occurs when your body does not have enough water to function properly. You lose water every day from basic bodily functions like sweating, breathing, and going to the restroom.
If you don’t replace the lost fluids by drinking and eating foods that contain water, you put yourself at risk for mild, moderate, or severe dehydration. A survey sponsored by the International Bottled Water Association and the Nutrition Information Center found that 75% of Americans are chronically dehydrated.

Hydration and Pain

Hydration plays an important role in the body’s ability to function and heal. Maintaining proper hydration is crucial if you’re recovering from a surgery or injury, or suffering from chronic muscle and joint pain. 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.

Proper hydration can help reduce pain and protect your joints and muscles by keeping the cartilage soft and pliable. Dehydration pulls fluid out of your tissues, which causes overall body aches and pains. One of the easiest ways to reduce pain is to increase your daily intake of clean water.

4 Tips for Staying Hydrated

It can be difficult to make sure you’re getting enough water each day. Here are some tips and tricks to help you maintain proper hydration.

1)
Start Your Day With a Glass of Water

Start each day by drinking a full glass of water when you wake up. This will help you get on the right track and stay hydrated throughout the day. Try putting a glass of water by your bed each night to drink in the morning.

2)
Make a Goal

Give yourself a daily water intake goal and stay motivated to reach your goal every day. Various factors can influence the amount of water a person needs. Generally, it’s recommended that women drink 91 ounces a day and men drink 125 ounces per day.

3)
Write It Down

Start a hydration journal and write down how much water you drink each day. This will help to keep you on track with your daily goal. A journal is also a great place to track your pain symptoms and be very useful when meeting with your physician about a plan of action to address ongoing symptoms.

4)
Snack Smarter

Consider adding high-water-content fruits and vegetables like cucumber, celery, watermelon, strawberries, spinach, and tomatoes to your diet. They are a tasty way to ensure you stay hydrated! You can also add them to your water for a fun twist to your daily hydration regimen.

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Contact Pain Treatment Centers of America

Chronic dehydration can lead to other health problems if not addressed right away. If you’re experiencing significant pain and/or prolonged pain, it is best to visit with a specialist at Pain Treatment Centers of America.

Offering medical management and interventional pain management options, PTCOA physicians will help you get back to a healthy and happy lifestyle.

Find a location

and schedule an appointment today!

8 Water-Packed Foods to Help You Avoid Dehydration

Certain foods provide another way to ensure you consume enough H₂O.

By Moira LawlerMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: April 6, 2023

Medically Reviewed

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In general, fresh, whole foods tend to contain more water than those that are processed or come in a package.

You’ve no doubt heard the advice to drink at least eight 8-ounce glasses of water each day. But do you know where that advice for avoiding dehydration comes from, and if you should still follow it?

Sean Hashmi, MD, the physician director of weight management and clinical nutrition for Kaiser Permanente in Southern California, says it dates to a 1945 recommendation from the U. S. Food and Nutrition Board. “But people misread the statement,” says Dr. Hashmi, adding that some of the water you get comes from food.

You do need to drink water during the day to avoid health risks. According to an article in the January 2019 issue of Nutrients, proper hydration is important for maintaining cognition, reducing the risk of kidney stones, and managing weight. A study published in January 2023 in eBioMedicine found that people who stayed properly hydrated were healthier, developed fewer chronic conditions (such as heart disease), and lived longer overall than those who were not properly hydrated.

So what does it mean to be properly hydrated? A 2005 publication by the National Academies of Science, Engineering, and Medicine (formerly the Institute of Medicine, or IOM) suggested that women who consume about 2.7 liters of water per day and men who consume about 3.7 liters per day (as fluid and from food) are considered properly hydrated.

The exact amount you need also depends on factors such as age, gender, activity level, pregnancy, and breastfeeding status, says Rachel Lustgarten, a registered dietitian in New York City.

The good news for those who have a hard time sipping H₂O all day: The foods you eat play a big role in hydration. The National Academies of Science, Engineering, and Medicine report noted that about 19 percent of the total water consumed per day comes from food. Shreela Sharma, PhD, RD, a professor of epidemiology at UTHealth School of Public Health in Houston, estimates that about 20 percent of the body’s hydration needs are met by food. “These foods are not just hydrating but also nutritious and provide various nutrients, including vitamins and fiber,” she says.

Another plus: You don’t have to overthink it. “If you are eating a diet rich in fruit and vegetables, this should not be hard,” says Julie Devinsky, RD, who is in private practice in New York City and is an outpatient nutritionist at New York Presbyterian’s Digestive Disease Clinic. To hit the mark, you can follow tried-and-true nutrition advice by aiming for two to three servings of fruit and five or more servings of veggies daily.

That said, some foods are more hydrating than others. “Foods that rehydrate are typically the ones that hold the most water,” says Garth Graham, MD, MPH, a cardiologist in Hartford, Connecticut, and the director and global head of healthcare and public health partnerships for YouTube and Google Health.

Just keep in mind that the fruit or veggie will lose water if it’s cooked. “To optimize the hydration aspect of these foods, it’s best to eat them raw or minimally cooked,” Devinsky says. And for the best, most hydrating effect, enjoy these foods with a glass of water. “As much as it is important to eat your daily dose of fruit and vegetables, don’t use it as an excuse to skimp on water,” she adds.

Here are eight of the most hydrating foods and some ideas for how to enjoy them.

66

Eat Cucumbers Instead of Chips for a Hydrating Snack

Dejan Beokovic/Stocksy

Devinsky says cucumber, which is 95 percent water, is one of the most hydrating options available. The green veggie isn’t just a salad topper. Dr. Sharma suggests getting creative about incorporating cucumbers into your diet. For instance, try cucumber slices with dip or hummus in place of chips or a chilled cucumber soup for a refreshing summer appetizer. Be sure to keep the skin on to reap the most vitamins and minerals.

67

Dip Celery Sticks Into Creamy Peanut Butter to Up Your Water Intake

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There’s not much to them. According to the U.S. Department of Agriculture (USDA), celery is low in calories (less than 15 in one cup) and other vitamins and minerals, but it’s very hydrating — it consists primarily of water! Celery sticks can be boring to eat on their own, but you can make them more substantial. Devinsky suggests filling them with peanut butter or tuna salad for a low-carb alternative to bread.

68

Watermelon Is the Perfect Addition to a Summer Salad

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The refreshing summertime fruit has water built into its name, and that’s no coincidence.  Watermelon is high in water and low in calories (just 46 calories per cup), according to the USDA. It’s a welcome addition to many summer dishes and works well in gazpacho and fruit salads. Devinsky says watermelon also plays nicely in an arugula and mint salad.

69

Cantaloupe Offers Hydrating Potassium and Is Also Great in a Fruit Salad

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Although watermelon is the most obvious hydrating melon, don’t overlook other smart choices, such as cantaloupe, Sharma says. Per the USDA, a 1 cup serving of cantaloupe packs 427 milligrams (mg) of potassium, making it a decent source of the nutrient. Potassium is important for hydration — it’s an electrolyte, which means it helps the body balance its water content, according to MedlinePlus. You can eat cantaloupe solo or in a fruit salad, add it to smoothies, or pair it with prosciutto for a sweet and savory snack, Devinsky says.

70

Strawberries Contain a Surprising Amount of Water

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The sweet, red fruit is an excellent source of vitamin C, with nearly 100 mg in 1 cup of slices, according to the USDA. That’s not all: Strawberries are also incredibly hydrating and clock in at 91 percent water, according to the Cleveland Clinic. Devinsky suggests getting your fix by serving a strawberry and basil salad. Or try dipping pieces of the fruit in melted chocolate or adding to chia seed pudding for a nutritious dessert.

71

Trade Your Bread Bun for Iceberg Lettuce to Increase Your Water Intake

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All types of lettuce (and other greens like kale and spinach) have high water content, but iceberg lettuce is voted most hydrating, at 95 percent water by weight, according to the Cleveland Clinic. The most obvious way to enjoy it is chopped in a salad, but you can also use it in place of a bun on your next burger, Devinsky suggests.

72

Tomatoes, No Matter How You Enjoy Them, Are Also Hydrating

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Tomatoes boast about 94 percent water content, according to UT Southwestern Medical Center. And, like cantaloupe, they’re a source of potassium, with 292 mg in one medium tomato, per the National Institutes of Health. Happily, they’re as versatile as they are delicious. You can enjoy them in pasta sauce, stew, fresh salsa, gazpacho, or simply sliced and sprinkled with salt and pepper.

73

Bell Peppers Are a Low-Carb Hydrating Food

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Bell peppers are also about 92 percent water, according to UT Southwestern Medical Center. Use diced bell peppers to add crunch to salads and salsas or large slices as an alternative to chips for scooping hummus or dip, Devinsky says. Stuffed peppers are also a great entrée option, though keep in mind they’ll lose some of their hydrating benefits during their time in the oven.

Dehydration and its symptoms

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Health

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Dehydration percentage:

• 1% – intense thirst, headache, general malaise;
• 5% – dizziness, nausea, fatigue, shortness of breath;
• 10% – convulsions, cell death;
• 20% – death.

1

During illness, especially in case of poisoning and SARS, drink much more than usual, and not only hot tea, popular in such situations, but also just clean water;

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2

When exercising and in hot weather, also increase the intake of water that is lost through sweat;

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3

Don’t tolerate being thirsty – always have a small bottle of water with you. And even better – a stylish and compact AQUAPHOR City filter bottle.

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8 signs of dehydration and how to deal with them

In an ideal world, we eat right and drink enough water. In reality, many people generally forget that water is important for the body. As a result, we lose water through sweat and even breath, and if not enough water is supplied, various symptoms of dehydration appear. Here’s what you need to know about them.

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How much water should you drink?

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Opinions differ on this point. Some experts say that three liters, others – “as much as you can”, others advise not to think about it at all.

But we know that children and the elderly need more water than usual. The same goes for those who have experienced a heart attack or a severe viral infection. In hot climates and after exercise, it is also important to drink more.

In any case, it is best to quench your thirst with water. Don’t forget to drink before, during and after your workout, and eat vegetables and fruits. More is better than less!

Thirst occurs when the body lacks only 2% of the 5-7 liters available in the body. Accordingly, a glass of water is enough. But there are other signs of dehydration, and much more serious ones.

Symptoms of dehydration

1. Dry mouth

Another signal that there is not enough water in the body. The body does not produce enough saliva if there is not enough fluid. Due to dryness, the breath also deteriorates.

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2. Dark urine

The more liquid enters the body, the lighter the discharge. Dark means more concentrated.

3. Infrequent trips to the toilet

If there is not enough water, then the need to go to the toilet will be less frequent. Only this is fraught with serious health problems, including the appearance of kidney stones.