Benefits Of Water For Your Bone & Joints

After reading the topic, you might be thinking what does water have to do anything with calcium-containing bone? How can water with just 20% of bone volume have any effect on the shield of the body? Well, this blog then, is the right stop for you.

In this blog, we will explore in depth how proper hydration impacts your bones and joints and the best ways to ensure you are getting enough water every day. We will also discuss the importance of incorporating other bone and joint-healthy habits into your lifestyle to maintain optimal health and prevent any potential problems.

So, sit back and remember to keep yourself hydrated while reading this one!

What are the benefits of water on bone health?

Water is omnipresent, we have heard this a lot. But have you ever given it a thought to its importance yet? Well, your body is 60% water. Its importance is endless, from regulating body temperature to keeping the entire body lubricated. Specifically speaking about its importance in bone and joint health. It helps cushion joints, absorbs shocks, reduces friction, and it acts as a transporter of nutrients and calcium to the bones.

Even with adequate consumption of calcium and vitamin D for your bones, it is pointless without adequate water consumption. Not just carrying nutrients from bone, water is also important in carrying toxins away from the bone. Furthermore, calcium present in mineral drinking water is an important source of calcium intake, it is bioavailable, and it may contribute to calcium homeostasis. So, now that we know about its benefits, let’s take a deeper dive!  

Bone water

Bone water is found in four different forms in the bones and in present in different compartments.

• Free water
• Loosely bound water
• Tightly bound water
• Structural water

1. Free Water:

• It accounts for about 20% of total bone water.
• As the name suggests, free water can flow freely within pores, vascular canals, central canals, and in the lacunar-canalicular network.
• Free water provides vital nourishment to the cells and participates in the transport of solutes.
• Increased level of free water results in a loss of strength, stiffness, and toughness of bone. This free water is exchangeable 1:1 with minerals; the more minerals in the system, the less porous the bone, and the less free water.

2. Loosely bound water:

• Loosely bound water constitutes about 20% of cortical bone's (dense outer protective layer) wet weight.
• It plays an essential role in transferring loads between the collagen (protein) and mineral by allowing sliding at their interfaces. This action reduces shear stresses and increases overall tissue toughness.

3. Tightly bound water

• As the name suggests it is tightly bounded with collagen and constitutes 0.5 g of water per gram of collagen.
• Tightly bounded water is associated with increased bone toughness.

4. Structural water

• Structural water provides mechanical stability.
• Structural water may serve a role in regulating the accumulation or aggregation of mineral

Following our discussion about the importance of water to bone and joint health, let's look at what happens when our bodies have low levels of water.

What happens when you are dehydrated?

• Loosely bound water is lost by dehydration, the bone becomes less tough, illustrating its role in governing post-yield mechanical behavior
• Dehydration builds toxins in the bones, leading to inflammation and deterioration of the bone mass
• It causes structural changes in the bone such as shrinkage, and stiffer bones i.e., less elastic properties.
• Removal of water from the void spaces affects the mechanical properties of the bone.
• Reduced joint lubrication: Synovial fluid prevents friction between bones, allowing for painless mobility. Without enough hydration, joints cannot move easily and painlessly.
• Less shock absorption: 70% of cartilage tissue is made up of water. This serves as a shock absorber for high-impact exercises like leaping and running. Without enough levels of fluids, the joints absorb less shock.

Effect of ageing on bone

75% of increased risk fracture risk due to aging, and increased fragility is often observed with a disproportionate loss in mass, trabecular reorganization, or decreased BMD.

As we age, there is increased free water, decreased bound, and alterations to the water residing on the collagen backbone. Thus, increased free water results in a loss of strength, stiffness, and toughness of bone.

Bound water is nearly 40% lower in the elderly compared to young people. Bound water is vital to maintaining bone toughness and strength, both of which are reduced with age.

Should your water contain any of the following constituents?

1. Skip fluoride in your water!

• 62% of the population drink fluoridated water
• Drinking waters that contain a high level of fluoride increase bone mineral density and may influence the risk of fractures
• Longer duration of fluoride exposure could influence bone mass

2. Opt for alkaline water:

Alkaline water is less acidic than regular water. It has been linked to improved spine T-scores and can thus be utilized to treat osteoporosis caused by increased bone density in postmenopausal women.

3. Say yes to bicarbonate water

• Water containing bicarbonate is one of the drinking fluids with the highest concentrations of silica, which may have a positive effect on bone metabolism and may raise bone mineral density.
• Bicarbonate water is linked to greater bone mineral density and osteocalcin levels.
• Water containing bicarbonate has been demonstrated to have a noticeable and substantial influence on bone resorption indicators. These findings might explain the various changes observed: improved calcium availability, a bigger drop in PTH due to higher ionized calcium levels, and increased alkalinization.
• So now that you know what constituents should be present in our water. It's time to answer the real question: how much water is sufficient?

How much water to consume?

About 2.7 liters-3.7 liters consumption of water is recommended but, the amount of daily water intake varies based on age, sex, level of activity, outside temperatures, pregnancy etc. The best way to know how much water to drink is by keeping an eye on any symptoms of dehydration:

Checking for your urine volume and the colour as low urine frequency, dark yellow colour, and low urine volume are the symptoms of dehydration along with signs such as dry mouth, headache, or thirst.

Ways to increase your water consumption

Well, after reading about the benefits of water on bone health, you probably would be motivated to have fluids. So here you go, we are giving you ways to increase your water consumption.

• Begin your day with a glass of water: Including this in your morning ritual will keep you hydrated. You can even place a glass or bottle of water next to your bed so it's ready when you wake up.
• Make a water goal: Make a water intake target to help motivate yourself. Keep track of your consumption to make it more fun.
• Snack on water-rich foods: Include water-rich fruits and vegetables in your diet. Cucumbers, celery, watermelon, grapes, and strawberries are high in water content.
• Set a reminder on your phone: Setting reminders on your phone throughout the day might help you stay on top of your tasks.
• Flavour your water: If you dislike the taste of water, try flavouring it with squeezed fruits or water boosters.
• Replace other beverages with water: Tea and coffee can add to dehydration.
• Invest in a smartwatch: Smartwatches are fantastic health aids since they can remind you to drink lots of water throughout the day. Many have applications that measure water consumption, weight, steps completed, and other data.

Conclusion

In conclusion, water isn’t just a basic necessity; it’s a powerful elixir that can work wonders for your bones and joints. By prioritizing hydration and ensuring you drink enough water each day, you can unlock a treasure trove of benefits for your skeletal health. From reducing the risk of bone and joint pain to keeping your bones strong, flexible, and healthy, water is truly a life-sustaining force that shouldn’t be underestimated.

Remember, the benefits of water for bones are undeniable. So, grab that glass, fill it to the brim, and drink it up for the sake of your skeletal health. Your bones will thank you, and you’ll be able to enjoy a life full of strength, flexibility, and vitality. Cheers to water, the unsung hero in the journey to healthy bones!