Hydration is a key component of health and wellness. The body runs more effectively when you drink enough water, and this includes your bones. Proper hydration has a positive impact on bone density and sports injury prevention.
The Link Between Hydration & Bone Health
Water makes up about a quarter of a bone’s weight. Collagen and calcium account for the rest of the mass. When bones contain enough water, nutrients are able to diffuse more effectively through the pores. Studies also show that water is a key component in the function of the cortical bone, which is the hard external layer of the bone.
Orthopedic experts conclude that drinking enough water can keep the bones healthy and improve overall density. Proper hydration can also help keep the joints lubricated. Bone density and joint lubrication are key factors in preventing sports injuries like fractures, as well as conditions like osteoporosis.
However, it’s important to remember that hydration isn’t the only component of bone health. Factors like calcium and vitamin D intake, body weight management, physical activity, and genetics are all determinants of bone health as well. Be sure to talk to your doctor about your personal risk factors for common sports injuries, as well as ways to maintain your bone health.
Tips for Staying Hydrated
Drinking enough water throughout the day is a must for overall health. But how much should you actually drink? The National Academies of Sciences, Engineering, and Medicine recommend that men drink about 3.7 liters per day and women drink about 2.7. However, keep in mind that factors like activity levels, body mass, climate, and age can affect how much water you actually need.
How to Stay Hydrated
- Keep a water bottle with you. It’s easy to forget to take sips of water throughout the day, especially when you’re busy. Keeping a water bottle with you at all times can remind you to drink water more frequently.
- Drink before, during, and after exercise. Your body loses extra water when you sweat, so it’s essential to replenish these levels. Be sure that you start your workout hydrated, and take sips as you go. The more intense your workout, the more you should drink.
- Eat plenty of fruits and vegetables. About 20 percent of your water intake comes from fruits and vegetables, so be sure to fill your plate with these hydrating foods.
- Sip after you wake up. While coffee is the first thing on your mind in the morning, try drinking a glass of water before your cup of joe. This initial hydration will give your body the boost it needs to start the day.
- Track your intake. Even if you’re drinking water frequently, you might not be drinking enough. Track your water intake using an app on your phone to ensure you’re consuming the right amount for you.
While hydration is a key factor in bone density and health, you can’t always prevent orthopedic injuries. That’s where the team at Sport Ortho Urgent Care comes in. With locations in Hendersonville, Murfreesboro, and Mt. Juliet, TN, we are proud to be the urgent care East Nashville residents trust with their sports injuries. We accept walk-ins for on site x-rays, fracture treatment, splinting and bracing, casting, and more. Contact us today with questions about our services.