Fluid Motion: How Staying Hydrated Benefits You

The fact you can go weeks or even months without food, but only a few days without water is a testament to how important our water intake is. Proper hydration might be a timeless cliché, but it's crucial for the health of our bones, joints and muscles. Read on to explore how water plays a vital role in all aspects of your health.

For those that may not realize, our bones have water in them! About 31% of bony material is water, and bones need to be properly hydrated to function well and maintain their structure. Without proper hydration, bones can become more fragile and susceptible to breaking. Proper hydration levels are also important in waste/toxin management. Without adequate water levels substances like these can build up in the bones and lead to things like inflammation and decreased bone mass.

Water is also vital for our muscles to function properly. Up to 79% of muscle mass is water. When you go to workout or perform physical activity, muscles warm up and produce heat. This heat is absorbed by the water in our tissues and eventually exits the body through sweat pores in the skin. In light of this, poor hydration can cause us to overheat, leading to decreased performance and muscle cramping. Water is also important for delivering nutrients and oxygen to muscle tissue and clearing out waste products, both of which are necessary for optimal muscle function.

Finally, water is critical in the health and function of our joints. Joints are areas in the body where two bones come together and allow for movement. Water helps keep the cartilage found in your joints at optimal health, which allows your joints to better absorb force (almost like a cushion). Without sufficient hydration, cartilage can degenerate leading to symptoms like stiffness and pain. Optimal water levels are also important for the production of something called synovial fluid, which is sort of like WD-40 for your joints. Synovial fluid helps to decrease friction during movement and acts as a natural lubricant for your joints, to ensure adequate mobility and range of motion.

Staying properly hydrated doesn't have to be difficult. Here are some tips you can follow to help make sure you are properly hydrated:

1. Use a water bottle. It will act as a reminder to drink water throughout the day.

2. Aim to consume a certain amount of water per day. Ideally you should drink 0.5-1 ounces of water per pound of body weight per day.

3. Incorporate water-rich foods in your diet, such as fruits and vegetables.

4. Use flavor powders or drink flavored water if plain water isn't enjoyable for you.

If you have any questions or are interested to learn more about how we can help you reach your pain or performance goals, give the office a call at 475-330-4270 or schedule a discovery visit here.