Will Dehydration Cause Joint Pain? It Can: Here’s Why

The body can last weeks, sometimes months, without food.

But without water? Only a few days.

Our bodies are about 60% water. It's therefore no surprise that hydration is essential for maintaining overall health and proper functioning.

On the other hand, every system in the body suffers when we’re dehydrated, including the musculoskeletal system that keeps you moving.

Even mild dehydration can throw off your hydration status and cause symptoms, ranging from mild headaches to fatigue.

But how does water exactly affect your joints, and will dehydration cause joint pain?

Follow along as we explore how dehydration impacts joints, the warning signs to watch for, and whether more water actually helps.

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How Dehydration Affects Joint Pain

Dehydration is not the most common cause of joint pain, but that doesn't mean it can't be one.

Joint cartilage, the cushion between your bones, is about 70-80% water. [1] Adequate hydration is important for maintaining synovial fluid, cartilage lubrication, and overall joint function.

When your body lacks water, cartilage lubrication can become less effective, potentially leading to stiffness, discomfort, and even increased joint pain. [2, 3]

Not only does water intake help joints stay lubricated, it also helps flush out toxins and waste products that can otherwise accumulate and trigger joint inflammation. [4, 5]

What Do Dehydrated Joints Feel Like?

Synovial fluid, the main fluid that cushions your joints, delivers nutrients, lubricates cartilage, and acts as a shock absorber. The key component is — water. [6]

When dehydration occurs, synovial fluid can get compromised, leaving joints less cushioned. You may feel stiff, with cracking and achy joints due to insufficient water intake.

You should be aware of the difference between dehydration discomfort and arthritis or injury pain. In the case of rheumatoid arthritis or injury, pain can persist even when you’re hydrated, and usually comes together with other symptoms like swelling, stiffness, and redness.

Simple remedies like rest or cold compresses can ease joint discomfort, but if the pain is severe or doesn't go away, call your doctor.

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What Parts of Your Body Hurt When You’re Dehydrated?

Dehydration can cause headaches, cramps, and yes — sometimes even joint pain. [7, 8]

And while joint pain can indeed be a symptom of not drinking enough fluid, there are other potential factors and causes that could be contributing to the issue that should be ruled out.

Can Dehydration Cause Joint Pain in Hands or Swelling?

When you’re dehydrated, synovial fluid decreases, which can lead to increased friction and pain, including in hands and other small joints. In fact, proper hydration helps reduce friction and keep joints healthy over time.

But swelling? Not directly. If inflammation is already present (e.g. in arthritis), lack of fluids may aggravate it, but it doesn't necessarily show up as obvious joint swelling. [9]

Does Drinking More Water Help With Arthritis and Joint Pain?

Drinking more water supports overall joint health and mobility, and may help with joint discomfort if dehydration is the culprit. That said, water alone is unlikely to make a big difference in arthritis symptoms.

There's one exception to this; gout. In this form of arthritis, hydration plays a big role. Gout happens when uric acid builds up, often from purine-rich foods or poor elimination. Crystals form in joints (commonly the big toe), triggering sharp pain. [10]

The bottom line is: good hydration can ease stiffness and discomfort, but it’s not able to heal arthritis damage. For stronger relief, a more comprehensive approach is key (more on this in the last section).

5 Dehydration Signs to Watch For

If you experience more than one of these common signs of dehydration, it might be time to drink water — your joints will thank you. [7]

• Thirst and dry mouth – one of your first obvious signals
• Dark yellow urine – a tell-tale sign that you need more fluids
• Fatigue and brain fog – reduced oxygen circulation, cellular stress, and a cascade of other effects caused by dehydration can slow your whole system
• Dizziness or lightheadedness – less fluid can cause fluctuations in blood pressure and blood volume
• Joint stiffness and aches – low lubrication leading to more friction
• Muscle cramps – loss of electrolytes can lead to muscle spasms or cramps

Chronic dehydration or even severe dehydration may raise the risk of these issues and their severity.

How Much Water to Drink for Healthy Joints + Additional Tips to Avoid Dehydration

On average, women need about 2–3 liters of water per day, while men need 3–4 liters. Your needs may vary depending on age, weight, activity level, and recommended daily fluid intake from all sources, including water and water-rich foods.

A rule of thumb is to drink when you’re thirsty, and increase intake during extreme heat, physical activity, or illness. One of the signs of proper hydration is pale yellow urine color.

Not only is proper hydration important for joints, it also supports muscle function, energy, and recovery. [11]

One simple strategy: bring a water bottle and sip regularly throughout the day. Choosing hydrating drinks and incorporating more fruits and vegetables (as well as other hydrating foods) into your meals can also help boost your overall water intake.

Hydration + Performance Lab Flex: The Smarter Way to Move Comfortably

Consistent hydration is your first step, but water alone may not solve joint discomfort. Diet and supplements can add extra support. 

Performance Lab® Flex adds 5 targeted nutrients that complement balanced hydration and a joint-friendly lifestyle.

Curcumin is studied for its effects on inflammation. Boswellia Serrata may help with stiffness. And glucosamine, chondroitin, and MSM are researched for their potential to support cartilage and connective tissue. [12, 13, 14]

Together, staying hydrated and adding Flex can be a practical way to support your joints day to day.

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