Staying hydrated does more than quench your thirst, it helps your body function at its best. Fluids support essential processes like regulating temperature, delivering nutrients, flushing out waste, and keeping muscles and joints well-lubricated. These functions are especially important when you have arthritis, as they help support your immune system and reduce discomfort.
Hydration also matters when it comes to managing gout, a form of inflammatory arthritis caused by buildup of uric acid crystals in the joints. Insufficient water intake can reduce the kidney’s ability to flush our excess uric acid, leading to its buildup in the joints. For more information on managing gout, visit Arthritis Society Canada’s Gout Hub.
While drinking more fluids won’t cure or prevent arthritis, making a conscious effort to stay well-hydrated can be a helpful daily habit that supports your overall health.
How much water is enough?
There’s no one-size-fits-all answer. Water needs vary based on age, activity level, climate, and medical conditions. A general guideline is to aim for eight 8-ounce glasses (about 2 litres) of fluids a day, but more may be needed in hot weather or during physical activity. Signs you may need to drink more fluids include dry mouth, fatigue, or darker-coloured urine.
8 tips for staying hydrated
Registered dietitian Cristina Montoya shares practical tips that can help you maintain optimal hydration levels, especially during the summer months when we spend more time outdoors:
-
Drink a large glass of water first thing in the morning before you eat any food.
-
Carry a water bottle with you throughout the day.
-
Set reminders – use alarms or apps to prompt you to drink water at regular intervals.
-
Limit sugary food and drinks, which can contribute to fluid loss.
-
Eat hydrating foods like watermelon, cucumbers, oranges, lettuce, celery, spinach, peaches, cantaloupe, raw apples, pears and drained canned fruit.
-
Drink more when the weather is hot or you are exercising.
-
Reduce your caffeine intake, as it has a mild diuretic effect, and stick to caffeinated beverages in the morning to prevent fluid loss later in the day.
-
Aim for about 8 cups of fluids a day and this includes more than just water. Herbal teas, broths, soups, and smoothies all count toward your fluid intake. If plain water isn’t appealing, try fruit- or veggie-infused water with ingredients like ginger, mint, cucumber or citrus. You can even freeze infused water into popsicles for a refreshing treat.
Staying hydrated is a simple yet important way to support your joints, immune function and overall well-being. While it’s just one piece of the arthritis puzzle, making hydration a daily habit can go a long way toward helping you feel your best.
So, raise a glass of water to your health – your body will thank you for it!