Water—whether you call it agua, acqua, or H₂O—is essential to life. Beyond quenching thirst, it plays a critical role in how our bodies function, especially our muscles and joints. As someone who once started the day with a cold “Malta,” juice, or coffee, I’ve come to appreciate the transformative power of water—not just for energy, but for injury prevention, recovery, and overall well-being.

This appreciation led to lifestyle changes inspired by research and driven by the development of campaign materials to assist policyholders when OSHA updated its Heat Illness Prevention emphasis program. Although the campaign focuses heavily on outdoor summer work, the effects of dehydration impact wellbeing all year long and in all environments. Water is vital for the proper functioning of all body systems – including the musculoskeletal systems – and has an important role in injury prevention. Have you ever wondered how someone injured their wrist or sprained their lower back without frequent lifting, moving, reaching, or handling heavy, awkward loads? Have you ever asked, during an incident investigation, whether the injured worker had enough fluids or nutrients that day? I believe we may be overlooking hydration and nutrition as one of the root causes of musculoskeletal work-related injuries.

While injuries specifically due to muscle dehydration are hard to pinpoint, research shows that it significantly increases the risk of musculoskeletal injuries. Even moderate dehydration can impair muscle strength and endurance, reinforcing the link between hydration and injury risk.

Hydration is the process of maintaining an adequate balance of water in the body to support all vital functions. Since about 50–65% of the human body is made up of water, staying hydrated is essential. Water supports critical bodily functions including waste removal, cardiovascular function and oxygen transport, temperature regulation, digestion, muscle endurance, and joint movement. It’s also essential for healing.

Proper hydration helps keep the discs between your vertebrae lubricated and prevents tendons, ligaments, and muscles from becoming tight and stiff. It reduces pain and protects joints and muscles by keeping cartilage soft and pliable while dehydration pulls fluid from tissues, causing body aches and pains which can worsen chronic muscle and joint pain, slow healing, and increase injury risk.

In physically demanding roles, the consequences of poor hydration are even more pronounced. Because dehydration negatively affects muscle function and coordination, it is harder to stay energized and focused during manual tasks, leading to impaired reaction times, fatigue, reduced productivity, and increased risk of accidents and injuries. 

But the effects aren’t just physical. Hydration plays a crucial role in emotional well-being and mood regulation. Dehydrated workers are more likely to feel irritable, anxious, or fatigued, which can contribute to workplace tension and lower morale. 

The ripple effects of dehydration can lead to increased absenteeism. It can worsen or cause conditions like headaches, urinary tract infections, and digestive issues. Employees suffering from these are more likely to take sick days which disrupt operations and increase pressure on coworkers. Reduced productivity, diminished well-being, and higher healthcare costs can all stem from poor hydration practices. 

As employers, we must consider that while 76% of individuals in the U.S. over age two drink water daily, the average intake is only about 3.9 cups—far below the recommended 11.5 cups. Employers who overlook hydration may unknowingly allow a silent drain on workforce potential and financial performance.

Dehydration-related issues are preventable. So next time you’re exploring new ways to reduce injuries, think HYDRATION. Develop programs that encourage staff to stay hydrated and track how they feel and perform. Encourage your team to drink fluids throughout the day and replenish electrolytes when needed. Train them to recognize thirst signals and signs of dehydration like dry mouth, dark urine, and fatigue. And for those recovering from injury, encourage water intake as it is one of the simplest ways to reduce pain.

From now on, grab that water and let’s drink up—for prevention and recovery!

References: 

• The Water in You: Water and the Human Body | U.S. Geological Survey
• Dehydration - Symptoms & causes - Mayo Clinic
• Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps - PMC
• Drinking Water Intake in the U.S. - FSRG Dietary Data Briefs - NCBI Bookshelf

MEMIC Resources:

• Training the Industrial Athlete
• Employee Safety and Wellness Run Hand-In-Hand
• Mental Well-being During the Holidays and the New Year
• Sizzling Solutions: Reviewing OSHA’s Proposed Heat Safety Standard

Posted ByOlga Lopez, Loss Control Manager, MPH, WCP®