How To Hydrate Your Meniscus

The meniscus is a triangle-shaped structure located within the knee joint. It is made up of fibrocartilage and composed primarily of water. Its function is to lubricate the knee joint, reducing friction. Fibrocartilage is softer and more pliable than bone, enabling it to absorb and distribute the weight of impact better than rigid bone. When you are dehydrated, so are your tissues and cartilage. A dehydrated meniscus leads to brittleness and degeneration, making tears and injury of the knee more likely. The only way to hydrate the meniscus is to keep your whole body hydrated. Proper hydration ensures that your meniscus holds on to the water it needs to function optimally.

Step 1

Drink fluids before you feel thirsty, particularly if you follow an exercise regimen. By the time you are thirsty, you are already dehydrated, say the editors at Sports Injury Clinic Online. They recommend drinking 2 to 3 cups of water or diluted orange juice two or three hours before exercise; another cup 15 minutes before exercise; and a cup every 15 minutes throughout in order to replace the fluids lost by sweating.

Step 2

Avoid or reduce your intake of carbonated beverages like soda, which could make symptoms of dehydration worse. The Mayo Clinic staff advises, when it comes to hydration, "water is best."

Step 3

Watch your intake of dehydrating substances like caffeine, which can deplete the tissues' water content. You do not have to abstain entirely, however. Research suggests that caffeine does not have a diuretic, or fluid-loss, effect until you have drunk about 7 cups.

Step 4

Avoid consuming excess sodium and salt. According to the Centers for Disease Control and Prevention, most Americans can afford to reduce their sodium intake. One-hundred-eighty mg is enough sodium daily, but do not consume more than 500 mg.

Step 5

Eat fruits and vegetables. You've heard it before, but it's still true. Not only do fruits and vegetables contain water, helping knee cartilage maintain its hydration, but they promote healthy digestion, preventing a major culprit of dehydration -- diarrhea.