How to Stay Hydrated With Rheumatoid Arthritis

You’ve no doubt heard that staying hydrated is essential for overall health. But if you have rheumatoid arthritis (RA), consuming enough fluids is important for maintaining joints and feeling your best.

RA is a disease that occurs when the body’s immune system mistakenly attacks joints and other tissues, leading to symptoms such as joint pain, fatigue, inflammation, and stiffness.

Here’s what you need to know about how dehydration affects someone with RA.

Although research on the exact relationship between dehydration and RA is limited, scientists know that water consumption can affect the processes that keep joints working.

“To my knowledge, there are no studies showing the effects of dehydration with people with RA, but there is evidence that hydration might help maintain joint health,” says Betty Hsiao, MD, a rheumatologist at the Yale School of Medicine in New Haven, Connecticut.

Dehydration can also disrupt your sleep. And while getting quality sleep is important for your health in general, it may be especially key for people with RA. Poor sleep can negatively impact inflammation and pain.

A good visual might be to compare cartilage to a sponge. When a sponge is hydrated, it’s wet, soft, and easy to manipulate. But when it dries out, it’s stiff and difficult to use.

Watch out for these signs and symptoms of dehydration:

• Fatigue
• Dizziness
• Headache
• Feeling thirsty
• Muscle cramps
• Urinating less often than normal
• Dark-colored urine
• Dry skin
• Feeling tired or lethargic
• Fainting
• Confusion

The amount of water you should consume depends on your sex, age, and how active you are. Additionally, certain medicines may require ample fluid consumption.

“For the treatment of RA, we frequently use methotrexate, which is eliminated by the kidneys, so it’s very important to stay hydrated when taking methotrexate to help prevent kidney toxicity,” says Dr. Hsiao.

• Adult men should consume 3.7 liters (L), about 16 cups, of water a day.
• Adult women should consume 2.7 L, about 11 cups, of water a day.

The total daily water consumption in these recommendations can come from both beverages and foods that contain water.

The guidelines are a good rule of thumb, but some people may need to consume more or fewer liquids depending on the weather, their activity level, or other factors.

Drinking enough fluids might require a conscious effort on your part.

"It is important to stay hydrated, especially during warmer weather, so it may help to carry a reusable water bottle to help rehydrate during the day,” Hsiao says. “Remember to stay hydrated before, during, and after exercise. Hydration will also help reduce muscle cramps.”

Here are some other ways to stay hydrated:

• Set a routine. Some people find it helpful to drink a glass of water after every bathroom visit or before each meal.
• Track your consumption. High-tech water bottles communicate with smartphones to help you document how much you drink.
• Set reminders. Daily alarms on your phone or computer can alert you when it’s time to drink a glass of water.
• Try an app. Apps like Daily Water - Drink Reminder help keep you on track.
• Avoid dehydrating beverages. Drinks that contain alcohol or caffeine can pull water from the body and dehydrate you.
• Eat foods that aid in hydration. Foods like fruit, veggies, and soups contain a high water content.

• Adequate hydration may help improve joint health and keep joints lubricated.
• The link between hydration and rheumatoid arthritis requires further research, but maintaining sufficient hydration contributes to overall bodily function and well-being. When you’re hydrated, your entire body functions better, and you’re likely to have more energy and improved mood.
• If you or someone you know experiences symptoms of dehydration, such as extreme fatigue, dizziness, or confusion, consult a healthcare professional to ensure proper management and care.
• Talk to your doctor if you’re concerned that you’re not consuming enough liquids.