Inflammation is the body's natural defence mechanism against harmful stimuli, such as irritants, pathogens or damaged cells. While acute inflammation is part of the healing process, chronic inflammation can linger and cause long-term harm to tissues and organs. Thankfully, something as simple and accessible as water can play a key role in managing inflammation.
In this blog, we'll explore how hydration affects inflammatory responses, how water quality matters, and what you can do daily to support your body. We'll also break down relevant studies and share practical tips to help you hydrate smarter.
Understanding inflammation and its effects
Inflammation is often described as the root of many chronic conditions. Whether it’s arthritis, diabetes, heart disease or autoimmune disorders, unchecked inflammation can wear down the body over time.
Common signs of chronic inflammation include:
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Joint pain or swelling
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Fatigue
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Digestive issues
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Redness or warmth in affected areas
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Headaches
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Weight gain or fluid retention
These symptoms may build gradually and can become overwhelming if the inflammation isn't addressed.
For a simple way to boost your hydration and support digestion, you might also enjoy sipping on lemon water—it’s refreshing, easy to make, and packed with potential health benefits
The role of hydration in inflammation
Water makes up about 60–70% of our bodies and supports nearly every biological function—including how we respond to inflammation. Staying hydrated helps your body maintain homeostasis and regulate inflammatory pathways.
Here’s how hydration supports inflammation management:
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Flushes out toxins: Proper hydration supports kidney and liver function, both of which are responsible for filtering waste and inflammatory byproducts.
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Promotes lymphatic drainage: Water aids in the circulation of lymph fluid, which helps remove cellular debris and toxins from tissues.
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Regulates temperature: Hydrated bodies better regulate internal temperatures, preventing stress-induced inflammation from overheating.
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Protects joints: Synovial fluid in joints is largely water. When you’re hydrated, joints are better lubricated and less prone to inflammation.
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Supports digestion: A hydrated digestive tract is less prone to irritation, bloating, and inflammatory bowel symptoms.
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Boosts skin barrier function: Well-hydrated skin is better able to defend against environmental irritants and pathogens, reducing risk of flare-ups like eczema or dermatitis.
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Helps balance pH: Some studies suggest hydration plays a role in helping the body maintain a healthy acid-alkaline balance.
Maintaining healthy hydration isn’t just about quenching thirst—it’s a foundational part of reducing inflammation from the inside out.
Curious about other hydrating options that support wellness? Learn how coconut water offers electrolytes, antioxidants and natural hydration—making it a great complement to your anti-inflammatory routine.
Water and inflammatory markers: what the research says
Several clinical trials highlight how increasing water intake affects markers of inflammation:
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A 2021 study in the Journal of Nutrition showed that increased water intake was associated with lower levels of C-reactive protein (CRP), a biomarker of systemic inflammation.
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In a 2018 trial, participants who increased their water intake saw a significant drop in IL-6 and TNF-α, both pro-inflammatory markers.
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The Anti-inflammatory Diet in Rheumatoid Arthritis (ADIRA) Trial, a randomised, controlled crossover study, examined the impact of dietary changes on disease activity in patients with rheumatoid arthritis. While water intake was not the sole focus, the trial highlighted the broader benefits of anti-inflammatory dietary habits, suggesting that strategic nutritional choices—including optimal hydration—may help manage RA symptoms.
Together, these findings suggest that consistent hydration can be a supportive, low-cost strategy to reduce chronic inflammation.
How much water should you drink daily?
The "8 glasses a day" rule is a good start, but needs vary based on age, activity, weather and diet. Some experts recommend drinking 30–35ml of water per kilogram of body weight.
Estimated water needs by weight:
| Weight (kg) | Recommended Daily Intake (L) |
|---|---|
| 50 kg | 1.5 – 1.75 L |
| 60 kg | 1.8 – 2.1 L |
| 70 kg | 2.1 – 2.45 L |
| 80 kg | 2.4 – 2.8 L |
| 90 kg | 2.7 – 3.15 L |
More is needed if you're exercising, breastfeeding, or living in a hot climate.
Tip: Let thirst guide you, but also monitor the colour of your urine. Pale yellow is a good sign you’re well-hydrated.
Infused water for inflammation support
Want a tastier way to hydrate that also helps fight inflammation? Infused waters combine hydration with natural anti-inflammatory ingredients.
Here are a few easy recipes to try:
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Cucumber and mint: Cooling, soothing and hydrating.
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Ginger and lemon: Ginger has anti-inflammatory and antioxidant properties, while lemon supports digestion and detox.
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Turmeric and orange: Turmeric (with a pinch of black pepper) helps manage inflammation. Orange adds sweetness and vitamin C.
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Berries and basil: Rich in polyphenols that protect against oxidative stress.
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Watermelon and rosemary: Refreshing and helpful for circulation.
Let the mixture steep in a jug of cold water for 2–4 hours. Drink throughout the day.
Infused waters offer a simple way to boost your anti-inflammatory routine without sacrificing flavour.
Wrapping up
From flushing out toxins to supporting immune and joint function, water plays a foundational role in managing inflammation. While it may not be a cure-all, consistent and mindful hydration supports nearly every body system involved in inflammatory response.
Paired with a nutrient-rich diet, quality sleep, and stress reduction, drinking clean water daily is one of the easiest ways to support long-term wellness.
Ready to feel better from the inside out?
Explore our full directory of natural health practitioners on the Natural Therapy Pages and find someone who can help you build better hydration and lifestyle habits tailored to your needs.
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