Can Drinking More Water Really Help with My Aches & Pains?

Avram Baldoria-PHYSIOTHERAPIST-Bachelor of Science in Physical Therapy

Hello everyone! As the physiotherapist here at Western Region Health, I often get asked about what people can do to speed up their recovery from aches, pains, and injuries. One of my favourite tips is to make sure you’re drinking enough water! Yes, you heard that right – proper hydration can actually help you heal faster. 

When you’re dehydrated, your body has a harder time delivering nutrients to your muscles and joints. This can slow down the healing process and make your recovery take longer than it needs to. On the other hand, when you’re properly hydrated, your body can transport the nutrients it needs to your injured tissues more efficiently. This means your body can repair damaged tissue faster, reducing your recovery time. 

But that’s not all – staying hydrated can also help with pain management. When you’re dehydrated, your body is more likely to produce pain-causing substances called prostaglandins. By drinking enough water, you can help reduce the concentration of prostaglandins in your body, which can help alleviate pain and discomfort. 

In addition to speeding up recovery and reducing pain, drinking enough water has a host of other health benefits. It can improve your digestion, boost your immune system, and even improve your mood! And let’s not forget that staying hydrated can also help prevent future injuries. When your muscles and joints are properly hydrated, they’re less likely to become strained or injured during physical activity. 

So how much water should you be drinking? The general rule of thumb is to aim for eight glasses (or 64 ounces) of water per day. However, this can vary depending on factors like your age, weight, and activity level. As a physiotherapist, I recommend talking to your doctor or a registered dietitian to determine the amount of water that’s right for you. 

Now, I know what some of you might be thinking – “But water is so boring! I don’t like the taste.” Trust me, I get it – I’m a fan of a good cup of coffee myself. But the good news is that staying hydrated doesn’t just mean drinking plain old water. You can also get hydration from foods like fruits and vegetables, as well as other beverages like herbal tea and your favourite low-sugar sports drinks.  

So, there you have it – proper hydration is a simple yet powerful way to support your body’s healing process and prevent future injuries. I personally display my big water bottle on my desk here at the clinic as a friendly reminder for clients to stay hydrated. So go ahead and drink up – your body will thank you!  

References: 

1. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. 
2. Shirreffs SM. Markers of hydration status. Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S6-9. 
3. Armstrong LE, Lee EC, Armstrong EM. Interactions of gut microbiota, endotoxemia, immune function, and diet in exertional heatstroke. J Sports Med Phys Fitness. 2021 Oct;61(10):1409-1421. 
4. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutr Rev. 2012 Aug;70 Suppl 2:S137-42.