Hydrate to Heal: How Water Helped my Aching Knees

There’s a saying: “You learn something new every day.” At this point in my life, I’ve adjusted that expectation—if I learn something new every couple of weeks, I count that as a win! Recently, I had one of those lightbulb moments, and it was too good not to share—especially if it helps someone else feel better, faster.

Over the past two months, my knees started feeling painfully stiff. I couldn’t figure out what triggered it. I rotated between ice and heat, changed up my workouts, tried powering through the pain—nothing worked. I even started avoiding curbs because bending my leg brought on sharp discomfort. At night, the pain was enough to wake me up. Tylenol made me groggy. My chiropractor helped briefly, but the pain would sneak back without warning.

Then, during a casual conversation with my podcast partner, Teresa, she asked a simple question: “Do you think you might be dehydrated?”

That one question changed everything.

I paused and really thought about it. I hadn’t been to hot yoga in a while—and when I do yoga, I’m hyper-aware of staying hydrated. I drink a lot of coconut water since it's a good source for electrolytes. However, since life had gotten busy with my recent move, I hadn’t been as diligent about drinking water throughout the day. Without yoga as my hydration reminder, I’d slipped into a pattern of unintentional neglect.

So, I made a change. I started drinking more water. I sipped coconut water throughout the day. Not gallons—just more consistently throughout the day. I also kept doing the exercises my chiropractor recommended, and I took a tip from my nieces (who were concerned when they saw me hobbling along) and started drinking okra water each morning. Which is reported to help with joint pain and decrease inflammation. (See YouTube video: https://youtu.be/MooIsY814a0?si=c1fX7tFhkr_To6Ri.)

By the next morning, my knee felt noticeably better. I was shocked. Encouraged, I kept up my hydration routine, electrolyte replenishment, recommended exercises and drinking okra water. Day by day, my stiffness eased, and I started moving more freely again. No dramatic interventions. My knee still feels a bit stiff but the pain is starting to subside and I am able to move around more freely.

Here’s the science:

Water plays a critical role in joint health. Our joints contain synovial fluid, a lubricating substance that cushions the bones and allows smooth movement. This fluid is largely made of water. When you’re dehydrated, synovial fluid production can decrease, making joints feel stiff or even painful.

According to the Arthritis Foundation, even mild dehydration can contribute to joint pain and inflammation. Your cartilage—another key part of your joints—is about 80% water. When you're not drinking enough, your body can't maintain that cushion properly.

If your joints are aching and there’s no clear explanation, don’t be like me and assume the worst. Check your water intake.

Bottom line?

Sometimes the solution isn’t in a pill, a doctor’s visit, or a new workout. Sometimes, it’s as simple as a glass of water, the right type of movement and finding ways to naturally manage inflammation. However, remember: Before modifying your health regimen, please consult your physician.

Lou