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I ask my clients that are in pain, "What is your hydration like?" I get a lot of responses like, "I drink a ton of water so I'm good." or "I'm not thirsty so I'm fine." My very next question is, "Do you take electrolytes?"
This is important to know and understand because of how your body is effected by your level of hydration and lack of electrolytes (or mineral salts). Asking these questions and reviewing this information is extremely important when helping to resolve pain.
How is dehydration related to pain?
Dehydration can affect the fascia in a number of ways. Fascia is a connective tissue that surrounds muscles, bones, and organs, and helps provide structure and support to the body.
When the body is dehydrated, the fascia may become stiff, dry, and less pliable, which can lead to pain and discomfort in the affected area. This is because dehydration can lead to a decrease in the amount of fluid in the body, including the fluids that help lubricate and support the fascia.
Dehydration can also increase the risk of developing myofascial pain syndrome, a condition characterized by chronic pain and tightness in the muscles and fascia. This is because dehydration can lead to muscle cramps, spasms, and increased tension in the fascia, which can contribute to the development of myofascial trigger points.
Here are some pain symptoms that can be associated with dehydration:
Headaches: Dehydration can cause headaches, which may be throbbing or dull and can occur in any part of the head.
Muscle cramps: Dehydration can cause muscle cramps, which are usually felt in the legs or abdomen and may be painful.
Joint pain: Dehydration can lead to joint pain and stiffness, especially in the knees and elbows.
Back pain: Dehydration can cause back pain, which may be sharp or dull and may be accompanied by muscle spasms.
Abdominal pain: Dehydration can cause abdominal pain, which may be crampy or dull and may be associated with nausea and vomiting.
Overall, staying properly hydrated is important for maintaining the health and function of the fascia, as well as the rest of the body. Drinking enough water and maintaining electrolyte balance can help support the fascia and reduce the risk of pain and discomfort.
Health benefits of proper daily intake of water include:
Regulating body temperature: Drinking water helps regulate body temperature by sweating and releasing heat from the body. This can help prevent overheating and heatstroke. (Source: Harvard Health Publishing)
Supporting physical performance: Staying hydrated can help improve physical performance by reducing fatigue, increasing endurance, and improving cognitive function. (Source: Journal of the American College of Nutrition)
Maintaining healthy skin: Drinking water helps keep skin hydrated, which can improve skin elasticity, reduce wrinkles, and improve overall appearance. (Source: Journal of Clinical, Cosmetic and Investigational Dermatology)
Supporting kidney function: Water helps flush out waste products and toxins from the body, which can reduce the risk of kidney stones and urinary tract infections. (Source: American Journal of Kidney Diseases)
Promoting healthy digestion: Drinking water can help prevent constipation and improve digestion by keeping stools soft and preventing dehydration in the gut. (Source: World Journal of Gastroenterology)
Managing calorie intake: Drinking water before and during meals can help reduce calorie intake and aid in weight loss. (Source: Journal of Clinical Endocrinology & Metabolism)
Overall, drinking water is essential for maintaining good health and preventing dehydration. It is recommended to drink at least 8 cups (64 ounces) of water per day, although individual needs may vary. It's important to note that water intake should be balanced with electrolyte intake to maintain proper hydration and avoid hyponatremia. (Source: National Academies of Sciences, Engineering, and Medicine)
Health benefits of Electrolytes
Electrolytes are minerals in the body that carry an electric charge and play an important role in maintaining fluid balance, muscle function, and other bodily functions. The following electrolytes are necessary for hydration and cell health:
Sodium (Na+): Sodium is an important electrolyte for maintaining fluid balance in the body. It helps to regulate blood pressure, nerve function, and muscle function.
Potassium (K+): Potassium is another electrolyte that helps to maintain fluid balance and is important for muscle and nerve function. It also helps to regulate Sodium levels, blood pressure and heart function.
Magnesium (Mg2+): Magnesium is involved in several biochemical reactions in the body, including the production of energy and the regulation of muscle and nerve function.
Chloride (Cl-): Chloride is an important electrolyte for maintaining fluid balance and is involved in the production of stomach acid.
Calcium (Ca2+): Necessary for normal heart rhythm, healthy nerve transmission, and strong muscle contractions.
To stay properly hydrated, it is important to drink enough water and electrolytes to replace those lost through sweat and other bodily functions. You can also get electrolytes from foods such as fruits, vegetables, nuts, and seeds, or from electrolyte supplements.
Let's work together to take you from dealing with pain to healing from pain.