Joint-Friendly Drinks and Smoothies: What to Drink and What to Limit

When people think about healthy eating for their joints, they usually think about food. But drinks play a role too. Some bring sugar and empty calories, while others help your body get enough water and can even add useful ingredients to your day. No drink can treat knee pain, but your daily choices can support your weight, your energy and the health of your whole body. This article shows which drinks are good everyday choices, which ones are better limited and how to make simple smoothies at home.

Why drinking enough matters

The body needs water for almost everything it does, and the joints are no exception. There is a lot of water in cartilage and inside the joint itself. When you drink too little, you often feel tired and stiff and find it harder to get moving. Many people, especially older people, feel less thirsty and drink less than they need. A simple habit, such as a glass of water with every meal and a bottle within reach during the day, can make a big difference.

Good everyday drinks

• Water. The best basic drink. If plain water feels boring, add a slice of lemon or a little fruit.
• Unsweetened tea. Green tea and herbal teas are a pleasant alternative to sweet drinks, warm in winter and cold in summer.
• Milk and yogurt. They provide protein and are important for strong bones. Fortified plant drinks can be an alternative.
• Vegetable juices. Freshly made vegetable juices without added sugar or salt can be an occasional addition.

Drinks to limit

• soft drinks and sweet iced teas, which bring a lot of sugar and little else,
• fruit juices in large amounts, because they contain the sugar of the fruit without most of the fiber,
• alcohol, especially beer and spirits if you have gout, and larger amounts in general.

You do not have to give up everything at once. Replacing one sweet drink a day with water or tea is already a good first step.

3 simple smoothie ideas

• Berry smoothie. A handful of frozen berries, a glass of plain yogurt or milk and a few oat flakes. Blend until smooth.
• Green smoothie. A handful of fresh spinach, half a banana, half an apple and a glass of water or milk. The fruit makes the spinach taste mild.
• Cherry smoothie. A handful of pitted cherries, a few walnuts, a little plain yogurt and some water.

Tips for healthy smoothies

Use whole fruit and vegetables rather than juice, so the fiber stays in the glass. Add a source of protein, such as yogurt or milk, so the smoothie keeps you full for longer. Keep the portion to about one glass, because even healthy smoothies contain natural sugar. A smoothie can be a good breakfast or snack, but it does not replace varied meals. More ideas for a joint-friendly diet are in our article on anti-inflammatory foods for your joints.

A few important notes

If you have gout, some drinks, especially alcohol and very sweet drinks, need special attention, as described in our article on gout in the knee. If you have kidney or heart disease, your doctor may recommend how much you should drink each day, so follow that advice. Healthy drinks work best together with regular movement. A soft knee sleeve can make that movement more pleasant, because it gives a feeling of support and keeps the knee warm.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

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Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.