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While many of us are familiar with the common signs of dehydration, such as dizziness, weakness, lethargy, and a weak, rapid pulse, we may have overlooked the impact of dehydration on muscles and joints. Dehydration affects the health and performance of our muscles and joints drastically, say experts.
“Dehydration manifests as cramps, fatigue, and a decrease in performance, functioning and mobility of the muscles,” says Dr Sushanth Mummigatti, consultant orthopedician, Manipal Hospital Goa. “The joints are usually easily lubricated, but dehydration can cause reduced lubrication resulting in joint pain, decreased performance, and early ageing of the joints.”
Effects of dehydration on the muscles and joints
Muscle function and performance: Dehydration decreases muscle strength and endurance. “Dehydration can cause electrolyte imbalances, leading to muscle cramps and spasms, particularly during physical activity,” says Dr PC Jagadeesh, senior consultant, orthopedics, Kauvery Hospitals, Bengaluru.
Joint health: Joints rely on hydration to maintain the lubrication of cartilage, a strong connective tissue that cushions the ends of bones in a joint. “Joints contain synovial fluid, which is found between the two surfaces of bone and provides lubrication. 90% of synovial fluid is made up of water. The amount of synovial fluid reduces and thickens when there is not enough water,” says Dr Mummigatti.
“When the synovial fluid is less, there is friction between the bones. It damages the soft sensitive cartilage, and the joints undergo wear and tear. This can cause an early onset of arthritis,” adds Dr Mummigatti.
Increased risk of injuries: With compromised muscle performance and joint lubrication, the risk of strains, sprains, and other musculoskeletal injuries escalates. “Dehydration can impair muscle function and coordination, increasing the risk of strains, sprains, and other injuries during exercise or even while doing daily activities,” says Dr Jagadeesh.
Delayed recovery: Hydration is essential for the recovery process after exercise or injury. “Dehydration can decrease blood flow to muscles, impairing their ability to sustain prolonged activity, leading to fatigue and reduced performance,” says Dr Jagadeesh.
Chronic effects of dehydration on the muscles and joints
According to Dr Mummigatti, the normal day-to-day intake of fluid or water should be two and a half to three liters depending on the environment and approximately eight glasses of water should be consumed per day. “Most of the people do not follow this and they are chronically dehydrated which means they take less amount of water over a period of time.”
Decreased muscle mass and strength: Over time, chronic dehydration can lead to a loss in muscle mass and strength. “If dehydration is chronic, the bulk of the muscles comes down and there is further loss in muscle functionality,” says Dr Mummigatti.
Increased risk of joint disorders: Persistent dehydration exacerbates wear and tear on joint cartilage, potentially speeding up the development of degenerative joint diseases such as osteoarthritis. “Dehydration can exacerbate joint pain, especially in individuals with conditions like arthritis,” says Dr Jagadeesh. Without sufficient hydration, the cartilage becomes less effective in absorbing impacts and protecting the joints.
Persistent muscle fatigue, weakness, and longer DOMS: Chronic dehydration can put the muscles in a constant state of fatigue and weakness. “It’s common for muscles to experience pain after exercising. They recover after getting an adequate amount of rest, the blood supply comes back to normal, and the fluid content is replenished. But in the case of dehydration, DOMS (delayed onset muscle soreness) can last for a long period. Exercising for 10 minutes may cause you pain for hours,” says Dr Mummigatti.
Increased risk of cramps and spasms: “When there is dehydration and less water content in the muscle cells, the muscles become weak and do not function to their optimum capacity. The frequency of occurrence of muscle cramps also becomes more,” says Dr Mummigatti.
The dehydration fix
It’s crucial to pay attention to your body’s signals of dehydration and to increase your fluid intake—ideally with water or other hydrating beverages.
“If you replace only the water, this can sometimes worsen the cramps and spasms. You must replenish sodium, potassium, and magnesium as well, which are essential minerals required for the muscles to contract,” says Dr Mummigatti.
“It is crucial to stay adequately hydrated by drinking water throughout the day, particularly before, during, and after exercise or strenuous activities. Electrolyte-rich drinks can help replenish lost minerals during intense physical exertion,” says Dr Jagadeesh. Choosing foods high in water content can also help you stay hydrated, promoting the health of your muscles and joints.
Takeaways
- Dehydration can cause muscle cramps, muscle weakness, joint discomfort, and stiffness. It can also hinder recovery.
- Chronic dehydration can lead to reduced muscle mass and strength, increasing the risk for injuries.
- An easy way to fix this is to consume fluids with electrolytes and watch for the signs of dehydration.
