Water is essential and we all need to stay hydrated, but if you are living with rheumatoid arthritis (RA) the need is even higher. Consuming enough fluids is especially critical for maintaining joints and keeping your symptoms at bay.
How dehydration affects someone with RA?
Although research on the exact relationship between dehydration and RA is limited, scientists have found that water consumption can affect the processes that keep joints working.
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In fact, staying hydrated is important for flushing toxins from your body, which may lessen inflammation, according to the Arthritis Foundation.
Have you ever tried using a dried-out sponge and found that it is difficult to use as opposed to when it's wet, soft and easy to manipulate? The cartilage is no different.
What's more, when we're dehydrated, our bodies may not produce enough synovial fluid — a thick liquid located between joints that acts as a cushion and helps prevent friction when you move. “Water is a major component of synovial fluid, so maintaining adequate hydration may help keep joints healthy,” says Betty Hsiao, MD, a rheumatologist at Yale School of Medicine in New Haven, Connecticut.
How to tell if you are dehydrated
The amount of water you should consume generally depends on your gender, age, and how active you are. Additionally, certain medicines may also play a role in how much water you should be consuming.
Although 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 (L), or about 16 cups, of water a day
- Adult women should consume 2.7 L (about 11 cups) of water a day
The total daily water consumption in these recommendations can come from both beverages and foods.
According to the Mayo Clinic, some signs and symptoms of dehydration to watch out for include:
- Headache
- Fainting or dizziness
- Thirst
- Cramps
- Dark-colored urine
- Urinating less frequently
- Confusion
- Sleepiness
- Dry skin or mouth
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Tips for staying hydrated
Staying hydrated takes more than knowing how much water you need to consume on a daily basis. So if you are finding it challenging, these tips will help:
Set a routine.
Setting a routine will help you remember when to drink water. For example, you may find it helpful to drink a glass of water after every bathroom visit or before each meal.
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Track your consumption.
Thanks to technology, there are plenty of ways to track how much you are consuming on a daily basis. High-tech water bottles can communicate with your smartphone to help you document how much you drink.
Set reminders.
If all else fails, you can always rely on reminders to keep you on track when you get busy. Daily alarms on your phone or computer can alert you when it’s time to drink a glass of water.
Try an app.
Try an app like Daily Water Free or Daily Water to help keep you on track.
Avoid dehydrating beverages.
Aside from drinking water, it is equally important to pay attention to the things you are consuming that may be causing dehydration. For example, drinks that contain alcohol or caffeine can pull water from the body and dehydrate you.
Eat foods that aid in hydration.
Certain foods also have a high water content, which can help you stay hydrated as well. Foods like fruit, veggies, and soups contain a high water content.
Drinking more water won’t cure RA, however, it may help improve your joint health and keep your joints lubricated. Even better, drinking more water will boost your energy and improve your mood. Just remember to not overdo it. Overconsumption of water can cause just as much damage as not drinking enough. If you're concerned about whether or not you are consuming enough liquids, talk with your doctor.
