Water is necessary for optimal injury repair.  Many people who suffer from chronic injuries are not consuming enough water.  Dr John W Phelts, D.C. performs a check to see if his patients are consuming enough water. Keep reading to learn the importance of water as it relates to your health.

Athletic or not, we all need water. And plenty of it. Hydration affects how our body works in daily activities, how prone it is to injury, and how well it recovers from injury.

"The Lord is my shepherd; I shall not want.  He makes me lie down in green pastures.  He leads me beside still waters.  " Psalm 23: 1-2

Water facilitates hundreds of critical functions in the body, many of which are essential for maintaining good muscle tone, joint mobility, and even managing pain. Specific to the musculoskeletal system, water helps:

• transport nutrients and oxygen in the bloodstream (which muscles need to properly contract and recover).
• flush out waste and toxins (which plays a role in reducing muscle soreness).
• lubricate and reduce friction in the joints (which is improtant for preventing and managing arthritis).
• facilitate muscle contraction.

Dehydrated muscles and joints are prone to:

• Cramps: resulting from imbalances in the electrolytes needed for muscle contraction.
• Cartilage wear and tear: joints aren't receiving nutrients needed for maintenance and repair after injury.  
• Friction in the joints: dehydration can deprive your cartilage of the water it needs to maintain cushion, which can lead to achy or "creaking" joints and osteoarthritis (OA).
• Pain: dehydrated muscle tissue can't flush out waste products or toxins that build up from exertion, injury or other stress.

Are You Dehydrated?

Dehydration means your body lacks the water required to function. You can become dehydrated if you don't replace fluids lost through exercise, from exposure to the elements, or from vomiting/diarrhea. Excessive caffeine consumption leads to dehydration.

Your daily water requirement depends on age, gender, activity level, body composition, health status, and climate. The color of your urine isn't an accurate guide since certain foods, supplements, and medications change urine color. To ensure sufficient water intake, drink one quart for every 50 lbs of body weight. Example: If you weigh 150 pounds, drink 3 quarts of water each day.  If you consume caffeine regularly, your requirements may be a little higher.

Dehydration can quickly become a life-threatening emergency. Signs include:

Mild Dehydration: dry mouth, irritability, headaches and muscle cramps.

Moderate Dehydration: dizziness, clumsy, exhausted, racing heartbeat. You may be unable to urinate, stand, or focus your eyes.

Severe Dehydration: the function of vital organs is impaired. Without water, you will enter a coma and die.

Put Down those Sugary Sports Drinks. Here are Sweeter Ways to Get Hydrated

• Coconut. Coconut water is rich in natural electrolytes. While not scientifically proven, theoretically it can boost hydration and you may enjoy the flavor more than plain water.
• Infuse It! Add fresh or frozen slices of orange, lemon, or lime to your water. Try frozen berries or melon; also try cucumber, mint, ginger or parsley.
• Teal. Iced or hot, caffeine-free and herbal teas count toward your water intake and support healthy hydration.  Try sweetening with stevia.
• Fruit & Veggies.  Many fruits and veggies have a high water and nutrient content: cantaloupe, honeydew, strawberries, watermelon, pineapple, peaches, cucumber, lettuce and celery.

Dr. Phelts does a simple non-invasive applied kinesiology (AK) test to see if you are consuming enough water.  There are also factors that can be seen in blood work that may indicate dehydration.  Give us a call 212-286-2012 for a health check, which includes testing for dehydration.  We are located in Manattan, two blocks from Grand Central station and four blocks from Bryant Park.  We serve the 10016 and 10017 zip codes.

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