While most of us are familiar with common signs of dehydration such as excessive thirst, muscle cramps and light headedness, it’s important to note that these symptoms typically only occur when a person is severely dehydrated. However, milder forms of dehydration can lead to a range of other bothersome symptoms that can affect our day-to-day health and wellbeing, such as joint pain and muscle stiffness.

As part of this year’s Hydration & Nutrition Week on 11 – 17 March 2024, Faye Stones, Head of Musculoskeletal Services at Novus Health in Wakefield, sets out the benefits of staying hydrated and eating well for our joints and muscles, and offers fifteen practical tips on how to eat and drink for better health.

Benefits of staying hydrated and eating well
Staying hydrated and eating a nutritious diet rich in fruits, vegetables, lean proteins, whole grains and healthy fats can help support the health of your joints and muscles, promoting mobility, flexibility, and overall wellbeing. A good diet and plenty of fluids are beneficial for your joints and muscles for several reasons:

  • Hydration

Water is essential for lubricating your joints. Synovial fluid, which acts as a lubricant and shock absorber in joints, is primarily made up of water. Proper hydration ensures that your joints stay lubricated, reducing friction and minimising the risk of joint pain and stiffness.

  • Bone Health

Eating a higher quality diet provides essential nutrients like vitamins, minerals and antioxidants that are vital for maintaining healthy joints. Nutrients like calcium and vitamin D support the maintenance of a healthy bone and cartilage structure, reducing the risk of developing MSK disorders.

  • Muscle function

Proper nutrition including sufficient protein intake, supports muscle repair and growth. Muscles need adequate fuel to function optimally, and consuming a balanced diet ensures that they have the necessary nutrients to perform well during physical activity and recover effectively afterwards.

  • Weight management

Maintaining a healthy weight is crucial for joint health. Excess weight puts additional stress on your joints whilst excess body fat causes a greater release of inflammatory properties. Both factors together and independently cause an increase in MSK pain and can significantly hinder the rehabilitation process. Improving the quality of food you eat and increasing activity levels where possible is a great start to supporting better weight management.

To discover more on Nutrition & Hydration and how you can get involved, click the link to visit the website:  https://nutritionandhydrationweek.co.uk/

Source:  https://nutritionandhydrationweek.co.uk/resources