Remove & Rehydrate: How to Eat (& Drink) for Better Joint Health

A woman sitting in a chair is experiencing back pain and holding her back

When it comes to taking care of our joints, many of us prioritize exercise and mobility work. However, there is another way to support joint health in conjunction with movement that often goes overlooked, which is nutrition. What you eat, or don’t eat, can directly affect your joint health and pain levels. Read on to better understand the importance of nutrition and its role in maintaining healthy and pain-free joints, plus learn practical tips and strategies for using nutrition to prioritize your joint health!


Joint health is crucial for overall well-being, and one of the most important dietary interventions for it is hydration. Proper hydration lubricates your joints, reducing the likelihood of joint pain and inflammation. Unfortunately, most people are severely dehydrated, which has a severe impact on the health of their joints. With age, your joints and tissues lose fluids, leading to stiffness and pain. Surprisingly, seniors’ bodies contain less than 40% water, despite being 90% water as embryos!

To maintain proper joint health, it is recommended to drink at least half of your body weight in ounces of water every day, and more if you are physically active or live in hot and humid areas. By staying adequately hydrated, you ensure the overall health and longevity of your joints, which are critical for your mobility and quality of life.

Remove Food Sensitivities

Removing pro-inflammatory foods from your diet is also crucial for promoting joint health. To pinpoint which foods are increasing inflammation in your body, consider getting a food sensitivities test. If that’s not an option, there are some usual suspects you should eliminate or reduce, such as gluten, processed foods, sugar, and alcohol. These foods can cause wide-spread inflammation in the body, aggravating joint pain and damage. By taking these steps, you can minimize inflammation to better support joint health.

Young woman rejecting Junk food or unhealthy food such as donut or dessert and choosing healthy food such as fresh fruit or vegetable.

Regularly Eat Nutrient-Dense Foods

Eating a variety of colorful fruits and vegetables alongside nutrient-dense proteins, like wild-caught salmon, can work wonders for your joints. These foods are chock-full of vitamins, minerals, and antioxidants that are essential for maintaining healthy joints. Some antioxidants found in produce, for example, can help reduce inflammation in the body. Meanwhile, the omega-3 fatty acids in fish can help alleviate joint pain and stiffness. However, if most meals consist primarily of inflammatory foods, you’re not doing your joints any favors. To maintain healthy joints, make sure that the majority of what you eat are healthy, anti-inflammatory options, after all, consistency is key!

Spicy Salmon with Brussel Sprouts and White Rice

Although often neglected, joint health can be greatly influenced by what you eat and drink. Stay hydrated, avoid pro-inflammatory foods, and prioritize nutrient-rich foods to promote healthy and pain-free joints. By making mindful choices every day, you can maintain an active and pain-free lifestyle well into your golden years. Don’t overlook the crucial role that nutrition plays in taking care of your joints!