Staying Hydrated with RA: Why Daily Water Intake Matters

Last Updated on June 2, 2025 by Tarra Nugroho

Let’s be real—when you’re juggling flares, fatigue, and the never-ending list of meds, thinking about your daily water intake might feel like the last thing on your mind. But as a rheumatology nurse practitioner who’s worked with hundreds of patients living with RA, I’ve seen firsthand how something as simple as staying hydrated can make a real difference. Yep, you heard that right. RA and daily water intake are more connected than we often realize. And no, this isn’t just another “drink more water” guilt trip. This is about giving your body the support it needs to deal with inflammation, joint pain, and energy crashes—because RA doesn’t take a day off.

Why Water Matters More Than You Think for RA

Living with RA often feels like playing a game of whack-a-mole—just as one symptom eases up, another one pops up. What many folks don’t realize is how much your hydration status can influence those ups and downs. Water plays a crucial role in flushing out toxins, supporting kidney function (especially important if you’re on methotrexate or other DMARDs), and keeping joints lubricated.

One of my patients, Maria, once said, “I thought I was just tired from the RA, but turns out I was super dehydrated too.” We did a little hydration reset, and within a few weeks, she noticed her morning stiffness eased up slightly and she wasn’t getting those mid-afternoon headaches as often. Coincidence? Maybe. But science says otherwise.

Hydration and Inflammation: The Hidden Connection

Let’s nerd out for a quick second. Dehydration puts your body under stress—and what’s RA if not an already stressed-out immune system? When your body doesn’t have enough water, it can actually trigger low-level inflammatory responses. That’s the last thing you need when your joints are already battling chronic inflammation.

Plus, your lymphatic system—the one responsible for moving waste and inflammatory byproducts out of your tissues—relies heavily on proper hydration. Less water = slower lymph drainage = more inflammatory junk hanging around your joints. Not exactly the vibe we want.

How Much Water Should You Actually Drink with RA?

This is where things get personal. There’s no one-size-fits-all answer, but here’s what I generally tell my patients:

• Aim for at least half your body weight in ounces of water daily. So if you weigh 160 pounds, start with 80 ounces (about 10 cups).
• Increase if you’re taking diuretics, living in a hot climate, or sweating more due to physical therapy or activity.
• If your urine is dark yellow or you’re feeling dizzy, dry-mouthed, or extra fatigued, it might be time to up your intake.

Of course, medications and kidney function matter, so always check with your rheumatologist or NP (that’s me!) before making any major changes.

Tips to Stay on Track with Hydration (Especially When You’re Exhausted)

Let’s face it—when your joints ache and you’re barely getting through the day, guzzling water isn’t a priority. Here’s what’s worked for me and many of my patients:

1. Use a cute water bottle you actually like. Sounds silly, but it makes a difference.
2. Set timers or use apps that remind you to sip regularly throughout the day.
3. Add flavor without sugar: cucumber, lemon, or mint can make water more appealing.
4. Pair water with meds—it’s a natural routine trigger.
5. Drink a glass before each meal. Easy, habit-forming, and helps with digestion too.

One small win? Swapping just one soda or sugary drink for a glass of water can lower inflammation triggers and reduce overall flare potential. That’s what I call a double win.

What About Coffee and Tea? Do They Count?

Here’s where things get a little murky. Caffeinated drinks like coffee and tea do count toward your fluid intake, but moderation is key. I always say, if your coffee habit is a comfort ritual, keep it—but balance it out with a glass of water after each cup. Herbal teas are another awesome option, especially anti-inflammatory blends like ginger or turmeric (just check with your provider if you’re on blood thinners).

Signs You Might Not Be Drinking Enough Water with RA

So, how do you know if you’re falling short on hydration? It’s not always as obvious as just feeling thirsty. In fact, many of my RA patients are chronically under-hydrated without even realizing it—because fatigue, brain fog, and achy joints are already a part of daily life.

Here are a few sneaky signs that might be your body’s way of saying, “Hey, I need more water!”:

• Dry mouth or cracked lips that won’t quit, even with lip balm
• Headaches that creep in during the afternoon
• Feeling extra sluggish, even if you’ve slept OK
• Dizziness when you stand up quickly
• Dark yellow urine or going to the bathroom less often

One of my patients, Paul, kept complaining about lightheadedness every time he got up from the couch. At first, we were concerned it might be medication-related. But after a little hydration log (yep, we tracked it for a week), we realized he was only drinking about two cups of water a day—if that. Upping his intake didn’t magically solve everything, but it definitely made a difference.

RA, Daily Water Intake, and Medication Side Effects

Let’s not forget the meds. If you’re on DMARDs, biologics, or corticosteroids, your kidneys and liver are already working overtime. That’s where RA and daily water intake become even more critical. Staying hydrated supports your body’s natural detox pathways and helps process medications more efficiently.

I’ve had patients on methotrexate who noticed less nausea when they were drinking consistently throughout the day. Others found that staying well-hydrated helped reduce that “blah” feeling they got after infusions. It’s not a cure-all, but it’s a tool in your toolbox.

Quick tip: If you’re getting bloodwork done regularly (which, let’s be real, you probably are), being well-hydrated can also help with easier blood draws. Less poking around for veins? Yes, please.

Water-Rich Foods: A Sneaky Way to Boost Hydration

If plain ol’ water feels boring or hard to keep up with, you’re not alone. Thankfully, there are other ways to sneak hydration into your day—without feeling like you’re chugging gallons.

Some of my favorite water-rich foods to recommend to patients include:

• Cucumbers – Over 95% water and super refreshing
• Watermelon – Sweet, juicy, and perfect for snack time
• Celery – Great crunch and hydration combo
• Oranges – Bonus: high in vitamin C too
• Broth-based soups – Especially helpful in colder months

Sometimes I’ll bring up this little food hack during my follow-ups, and patients are genuinely surprised. One woman even said, “Wait, eating watermelon counts as water? That’s the best news I’ve heard all week.” Yep, hydration doesn’t always have to come from your water bottle.

Creating a Hydration Routine That Works for Your RA Lifestyle

Living with RA means that routines matter—especially the ones that support your energy and minimize flares. So when it comes to water, don’t overcomplicate it. Build hydration into your natural rhythms, and it becomes less of a chore and more of a habit that sticks.

Here’s how I coach my patients to make it work in real life:

1. Start your day with a glass of water before anything else (yes, even before coffee).
2. Keep a water bottle within arm’s reach—especially if you work at a desk or spend time at home resting.
3. Use visual reminders—sticky notes, app notifications, or color-coded bottles can help.
4. Drink a few sips every time you take your meds—easy way to stack habits.
5. Finish your day with a small glass to hydrate overnight (just not too much if bathroom trips keep you up).

I’ve even had patients make little hydration “checklists” on their phone or in a journal. If it feels satisfying to check a box, why not make that work in your favor?

Honestly, the biggest takeaway here is that you don’t need to be perfect—you just need to be consistent. Think progress, not perfection. You’re already managing a complex condition like RA, so give yourself credit for any step you take to support your body, including that next sip of water.

When Hydration Becomes a Game-Changer in Flare Management

If you’ve ever had a flare sneak up on you after what seemed like a good week, you know just how unpredictable RA can be. And while hydration won’t stop a flare dead in its tracks, I’ve seen it help patients bounce back faster—or even reduce the intensity of those bad days.

One of my longtime patients, Denise, put it best: “When I’m well-hydrated, my flares still happen, but I don’t feel as completely wiped out. My body bounces back quicker.” That kind of insight, from someone living it day to day, holds real weight.

Think about it—your joints are made up of cartilage and synovial fluid. That fluid acts like oil in an engine, helping parts glide smoothly. When you’re dehydrated, that fluid can become less effective, making joint movement more painful and inflammation more stubborn. RA and daily water intake might not seem revolutionary, but supporting your joints from the inside out is one of the easiest (and cheapest) strategies we’ve got.

Other Benefits of Staying Hydrated with RA

Aside from potentially lessening flare severity, keeping up with your water intake can also support:

• Better skin health – especially if you’re dealing with medication-related dryness
• Improved digestion – and we all know how steroids or NSAIDs can wreak havoc on the gut
• More stable energy levels – since dehydration can make fatigue worse
• Fewer muscle cramps – which are common when inflammation and electrolyte imbalances combine

Hydration isn’t a cure-all, and I’m the first to admit it won’t replace your treatment plan—but it can absolutely make it more effective. And when you’re dealing with a chronic condition like RA, those small wins really do add up.

My Go-To Hydration Hacks for Real Life

I know that managing RA means you’ve already got a full plate. So here are a few tried-and-true hydration hacks that I often share with patients (and use myself):

1. Flavor infusions: Toss in fruit, herbs, or even a splash of 100% juice for variety without loads of sugar.
2. Track it your way: Some love apps, others go old school with a water journal. Find what works for your brain and routine.
3. Hydration buddies: One patient and her daughter made it a “sip challenge” every hour. It kept things fun and gave them something to bond over.
4. Portable options: Reusable, leak-proof bottles that go everywhere you go can be a game-changer.
5. Chilled herbal teas: Especially in summer, these are great alternatives to plain water—and naturally caffeine-free.

The trick is to make water something that works with your life, not another to-do list item. If you miss a day, so what? Try again tomorrow. Your body will thank you.

Building Hydration Into a Whole-Body RA Strategy

Here’s the deal—as someone who’s spent years in rheumatology care, I’ve seen how important it is to look at the whole picture. Medications matter. Movement matters. Rest, stress management, nutrition—all big players. But hydration? It’s one of the few things you can adjust right now, today, with zero cost and huge potential upside.

And the best part? It’s empowering. In a disease that often makes you feel out of control, something as simple as drinking more water is a way to take back a little of that power.

It may not seem groundbreaking, but for many people living with RA, it’s those small, consistent changes that make the biggest long-term impact. So next time you fill up your glass, just know you’re not “just drinking water.” You’re supporting your joints, protecting your organs, and maybe even smoothing the rough edges of your next flare-up.

References

• Arthritis Foundation
• American College of Rheumatology
• National Institute of Arthritis and Musculoskeletal and Skin Diseases
• Centers for Disease Control and Prevention

Disclaimer

This article is for informational purposes only and reflects my personal experiences as a rheumatology nurse practitioner. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your rheumatologist or healthcare provider before making any changes to your health regimen, especially if you’re managing a chronic condition like rheumatoid arthritis.

Tarra Nugroho

Tarra Nugroho is a dedicated Nurse Practitioner with a strong foundation in family and preventive care. She brings both compassion and clinical expertise to her practice, focusing on patient-centered care and health education. As a contributor to Healthusias.com, Tarra translates medical knowledge into clear, empowering articles on topics like women’s health, chronic disease management, and lifestyle medicine. Her mission is simple: help people feel seen, heard, and informed—both in the clinic and through the content she creates. When she’s not caring for patients, Tarra enjoys weekend hikes, plant-based cooking, and curling up with a good health podcast.