How Dehydration Affects Joint and Muscle Health

When we think about dehydration, we usually picture feeling thirsty after a tough workout or being out in the sun too long. But dehydration doesn’t just leave you feeling dry—it can show up in your muscles and joints too, making them feel tight, achy, and slower to heal. If you’ve been feeling more sore than usual or struggling to recover after activity, it might be time to take a closer look at your hydration.

Your muscles are made up of about 75% water, which means they rely on hydration to stay strong, flexible, and able to perform. This is especially important for your back muscles, which are layered. Each layer of muscles needs to work in harmony for proper movement and strength. When you're hydrated, the water in your muscles helps reduce friction between these layers, allowing them to move smoothly. Dehydration, on the other hand, increases friction between muscle layers, making them feel stiffer and more prone to tightness and cramping. This can impact your ability to perform even basic movements, leaving you feeling sore for longer.

Inside your joints, there’s a fluid called synovial fluid that acts like a lubricant and cushion. This fluid, which is mostly water, helps reduce friction and wear in your joints. When you're dehydrated, the amount of synovial fluid decreases, and your joints can feel stiff, achy, or even clicky. Over time, this lack of proper lubrication can lead to discomfort or increased wear and tear on your joints.

Beyond muscle and joint health, hydration plays a critical role in the overall healing process. Dehydration makes it harder for your body to deliver nutrients to tissues and remove waste, which can slow down recovery after injury or strenuous activity.

Signs Your Body Might Be Asking for More Water

Most of us don’t immediately connect dehydration with tight muscles or creaky joints—but the body gives us clues. Some signs to watch for:

Muscle cramps or spasms
Stiff or achy joints, especially after sitting or first thing in the morning
Lingering fatigue even after rest
Headaches or dizziness
Slower recovery from workouts or injuries

If any of these sound familiar, adding more water into your day could make a big difference in how you feel.

Dehydration Can Slow Down Healing

At Alleviate Chiropractic, we focus on helping your body restore motion, reduce tension, and support your natural healing process. However, if you're dehydrated, this healing process can slow down. Here’s how dehydration can affect your recovery:

Muscles stay tight instead of relaxing after treatment.
Joints don’t move as smoothly, causing discomfort.
Inflammation sticks around longer than it should.

Dehydration can interfere with the progress we make during your chiropractic adjustments, soft tissue therapy, or dry needling treatments. For the best results, staying hydrated is key to supporting your body’s healing after therapy.

Easy Ways to Stay on Top of Hydration

Luckily, staying hydrated doesn’t have to be complicated. Here are a few simple tips to help you stay on top of your hydration:

Water goal: Aim for around 3.7 liters (125 ounces) of water per day for men and 2.7 liters (91 ounces) for women. This includes all fluids you consume, including from food.
Electrolytes: If you’re working out hard or sweating a lot, consider adding an electrolyte drink to replenish lost minerals.
Color check: Light yellow or clear urine typically means you’re well-hydrated, while dark yellow urine suggests you need more fluids.
Hydrating foods: Foods like fruits and vegetables are rich in water and can help boost your hydration.

Staying Healthy Inside and Out

The work we do in the office is just one part of the picture. Taking care of your body outside of appointments—through regular hydration, proper nutrition, and movement—can have a huge impact on how you feel day-to-day and how quickly you heal.

If you’ve been feeling stiff, sore, or just “off” lately, don’t overlook hydration. If you need a little extra help getting back to your best, we’re here for you!

Ready to feel better inside and out? Let’s get you moving—schedule your next appointment today!

Best regards,

Dr. Tanner Schuh