Water is essential for the efficient functioning of the muscles and joints, as well as for blood flow, detoxifying the body and other physiological functions. Not drinking enough water can lead to dehydration. This comes with typical symptoms like thirst, dizziness and even fainting. Dehydration also throws off many bodily functions.
Moreover, dehydration causes electrolyte abnormalities in the bloodstream. The essential electrolytes — sodium, potassium, magnesium and calcium — are important for muscle functioning. Any form of electrolyte imbalance in the body can lead to body and muscle pains and cramps.
How does dehydration cause body ache?
“Pain always results from some kind of inflammation in the body,” shares Dr R Nirmala, general physician and nutrition coach, Niramai Clinic, Bengaluru. “This inflammation could be due to injury or certain physiological issues. One such condition is dehydration, which then results in a cascade of events frequently associated with pain.”
Dehydration is primarily caused by two issues: insufficient water intake and water loss from the body, which could be due to excessive sweating, diarrhea or increased urination. In the latter, the body loses both water and electrolytes.
As a result of dehydration, there could be a decrease in the quantity of fluid that lubricates our joints and cause joint pain. Further, it is linked with constipation. Severe constipation can cause abdominal pain. Dehydration can also worsen existing conditions such as arthritis, migraines and back pain.
Effect of dehydration on joint health
The fluid present between the bones and cartilage of every joint, known as synovial fluid, keeps the joint lubricated, flexible and healthy. However, dehydration can cause a reduction in synovial fluid production. This, in turn, leads to increasing friction between the cartilages. “The space between the cartilage decreases and they grind against each other, which causes pain. Hence, if a person has some joint pain, it can worsen with dehydration,” explains Dr Nirmala.
Joint pain due to dehydration is usually mild. Dehydration itself is an acute condition which is situational and symptoms ease immediately with fluid intake.
Effect of dehydration on muscles
High fluid and electrolyte loss affect muscle function. “The nerves connected to that muscle also start getting affected. This results in what is commonly called muscle cramps,” says Dr Nirmala.
Muscle cramps are a tightening and spasmodic twisting of the affected muscle, which can last anywhere between a few seconds to a few hours depending on the severity. The pain is usually quite intense.
How to treat body ache due to dehydration
When muscle cramps are caused by dehydration, one can manage it by drinking water with electrolytes. When you hydrate properly, the electrolytes are restored and replenished, and muscle function normalises. “If a person is having cramps regularly, then they need to ensure that they are drinking enough water daily. On average, a person needs 2.5 – 3 litres of water daily,” highlights Dr Nirmala.
Severe dehydration cannot be managed by drinking water alone — one requires fluids with an adequate amount of electrolytes. “The best example of a rehydration fluid is bone broth. Alternately, you can have water with electrolyte powder,” explains Dr Nirmala. Further, a balanced diet rich in minerals, vitamins, and macronutrients (protein, carbohydrates and fats) can help prevent electrolyte imbalance.
“Another cause for muscle cramps could be magnesium deficiency,” she shares. “In such cases, supplementing with magnesium would provide relief from recurrent muscle cramps. This, however, needs to be done only after consulting a nutritionist or physician.”.
Dr Sandeep Ghanta, consultant, internal medicine, Star Hospitals Financial District, Nanakramguda, Financial District, Hyderabad, Telangana, adds, “From the medical history, we can find out whether a person is dehydrated. In severe cases, we need to carry out blood investigations and tests. We also use normal saline or winger lactate to treat dehydration.”
How to prevent dehydration
Before starting any physical activity or opting for endurance exertions like a marathon run, people need to ensure the intake of adequate fluids to maintain hydration. Further, in between workouts or physical activities, it’s best to rehydrate with fluids. Some options include juices, ORS or sports drinks recommended by doctors to compensate for the loss of electrolytes.
Experts suggest that people consume 500 to 700 ml of water before starting their workouts. However, if a person is exercising for more than an hour, they should hydrate every half an hour. “For those engaging in mild to moderate physical activity, rehydration with water is sufficient. If someone is preparing for extensive physical activity, they can take hydration solutions,” informs Dr Ghanta.
Takeaways
- Dehydration leads to electrolyte imbalance, which causes muscle cramps and can lead to body ache.
- It could lead to a decrease in the fluid that lubricates the joints, causing mild joint pain.
- To treat body ache caused by dehydration, experts recommend drinking water and rehydrating solutions. People should also ensure that they are adequately hydrated before starting the workout or physical exertion.
