Pain Relief (and Better Health) Could Be As Simple As a Glass of Water: Healing Starts with Hydration
- lisa039464
- Aug 5
- 4 min read
Updated: Aug 7
When it comes to healing from injury, managing chronic pain, or improving performance, we often think about physical therapy exercises, nutrition, medication and sleep. But one of the simplest, most overlooked factors in your recovery may be sitting right in front of you: a glass of water.
Staying properly hydrated isn't just a wellness cliché—it's a biological necessity. According to Dr. Fereydoon Batmanghelidj, a physician and researcher who authored Your Body’s Many Cries for Water, chronic dehydration is at the root of many pain syndromes and degenerative diseases. He argued that what we often interpret as illness is actually the body signaling deep thirst.
He attributes many common conditions (or the symptoms of) to simple dehydration, including:
Osteoarthritis
Headaches & Migraines
Hypertension
Heart disease,
Chronic pain
Rheumatoid arthritis
Asthma & Allergies
Digestive issues: heartburn, hiatal hernia, colitis pain
Constipation
Autoimmune Diseases
Many, many more
At the same time, reputable sources like the Mayo Clinic provide science-backed guidelines on how much water we need each day to keep our bodies functioning optimally. So, how do these two views come together—and how can drinking more water help you heal faster and feel better?
The Science of Hydration and Pain Relief
Dr. Batmanghelidj proposed that many chronic conditions—such as joint pain, back pain, heartburn, headaches, and even fatigue—stem from long-standing dehydration. His clinical observations suggest that water isn’t just a fluid medium for chemical reactions in the body; it’s a healing agent in its own right.
From a physical therapy perspective, this idea is quite compelling. Hydration plays a direct role in:
Joint lubrication – Water keeps cartilage soft and pliable.
Spinal disc health – The discs between your vertebrae are about 80% water.
Muscle function – Dehydrated muscles cramp more easily and fatigue faster.
Detoxification – Water flushes out inflammatory byproducts of healing.
Blood circulation – Hydration ensures efficient oxygen and nutrient delivery to tissues.
If you’re recovering from an injury or managing chronic pain, dehydration can be a hidden roadblock that slows your progress or worsens your symptoms.
How Much Water Do You Really Need?
The Mayo Clinic recommends the following daily water intake guidelines as a baseline:
About 3.7 liters (125 ounces) for men
About 2.7 liters (91 ounces) for women
This includes all fluids consumed (water, other beverages, and water-rich foods like fruits and vegetables). However, your needs may be higher if you:
Exercise regularly
Are exposed to heat, dry air, or elevation (That means YOU, Prescott residents!!)
Are recovering from illness or injury
Take medications with dehydrating effects (like diuretics)
One the other hand, Dr. Batmanghelidj advised drinking at least half your body weight in ounces of water per day, and more when active or in pain. He also suggested spacing water intake evenly throughout the day and not substituting it with caffeinated or sugary drinks, which can actually increase dehydration.
Signs You May Be Dehydrated (Even Mildly)
Even a 1–2% drop in hydration status can affect your energy, focus, and physical performance. Some subtle signs of dehydration include:
Headaches
Joint or muscle pain
Fatigue
Constipation
Brain fog
Dark or infrequent urine
Dry skin or lips
Cravings (often mistaken for hunger)
In physical therapy, we often see clients with tight muscles, poor tissue mobility, and delayed healing—all of which may improve more quickly with proper hydration. Increasing daily water intake is often one of the very first recommendations we make.
Pro Tips to Make Hydration a Habit
Start your day with water – Drink 16–20 oz right after waking up to replenish overnight loss.
Add natural flavor – Use lemon, cucumber, or mint to make plain water more appealing.
Use a tracker – Hydration apps or marked water bottles help you stay accountable.
Hydrate before and after exercise – Don’t wait until you're thirsty.
Keep water visible – Out of sight, out of mind. Keep a bottle at your desk or in your bag.
Consider your environment- Low humidity and high elevation increases your daily water volume need.
Final Thoughts: Listen to Your Body’s Thirst Signals
Pain is one way your body asks for help—and according to both physical therapy science and Dr. Batmanghelidj’s work, sometimes it’s simply asking for water.
Whether you’re recovering from injury, managing chronic symptoms, or simply trying to feel your best, hydration should be one of your first daily health priorities. It’s simple, powerful, and free.
FAQs About Hydration
1. Can dehydration really contribute to joint or back pain? What about leg cramps?Yes. Dehydrated tissues become less elastic, which increases tension in muscles and decreases shock absorption in joints and spinal discs. Drinking a large glass of water before bed can often help stave off night time leg cramps.
2. Should I only drink when I’m thirsty?Not necessarily. Thirst is a delayed signal—by the time you feel thirsty, you may already be mildly dehydrated.
3. Is it possible to drink too much water?Yes, but it’s rare. Overhydration (hyponatremia) usually only occurs with excessive water intake in a short time, without adequate electrolyte balance. You may consider adding electrolytes or trace mineral drops to your water bottle. Here in Arizona, this is especially important during prolonged outdoor exercising such as mountain biking or hiking.
4. What if I don’t like plain water?Try infusing your water with fruits or herbs, or drink herbal teas without added sugar. Sparkling water and coconut water can be a good options as well.
5. Can hydration really help speed up healing? Absolutely. This is a long known fact. Hydrated tissues recover faster, are less prone to injury, and can better handle the demands of therapy and exercise.
At McKinney Physical Therapy, we consider hydration an essential part of your recovery plan. If you’re dealing with persistent pain, slow recovery, or fatigue, let us help you look at the whole picture—including what’s in your water bottle.
References
Batmanghelidj, Fereydoon, Your Body's Many Cries for Water (1992), Global Health Solutions, ISBN 0-9629942-3-5
Batmanghelidj, Fereydoon, You're not sick, you're thirsty! (2003), Grand Central Publishing, ISBN 0-446-69074-0
Mayo Clinic Staff. “Water: How Much Should You Drink Every Day?” Mayo Clinic, March 22, 2024.https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. “Water, Hydration and Health.” Nutrition Reviews, vol. 68, no. 8, 2010, pp. 439–458.https://doi.org/10.1111/j.1753-4887.2010.00304.x
