What are the best drinks to drink for arthritis?

January 6, 2026 •

4 min read

According to the Arthritis Foundation, staying hydrated is crucial for flushing out toxins and lubricating joints, which can help fight inflammation and reduce arthritis symptoms. This guide explores what are the best drinks to drink for arthritis, focusing on beverages with anti-inflammatory properties and other health benefits.

Quick Summary

This article discusses various drinks that can help manage arthritis symptoms. It covers beneficial options like water, teas, certain juices, and smoothies, highlighting their anti-inflammatory properties and contributions to joint health. The guide also mentions which drinks to limit or avoid.

Key Points

Hydration is Key: Drinking plenty of water is fundamental for lubricating joints and flushing toxins that cause inflammation.
Green Tea's Power: Green tea contains the potent antioxidant EGCG, which has anti-inflammatory properties that can help protect joint cartilage.
Tart Cherry Juice Benefits: Unsweetened tart cherry juice provides anti-inflammatory anthocyanins that may reduce pain and flare-ups, especially for gout and osteoarthritis.
Smoothies Offer Nutrients: Berries and leafy greens blended into smoothies offer antioxidants and fiber, which help fight inflammation and reduce pain.
Bone Broth for Support: Bone broth contains collagen, glucosamine, and chondroitin, which support joint health, though more research is needed on its direct efficacy.
Limit Sugary Drinks and Alcohol: Beverages high in sugar can increase inflammation, while excessive alcohol can worsen symptoms and interfere with medication.

Hydration: The Foundation of Joint Health

At the core of any diet for managing arthritis is adequate hydration, with plain water being the most fundamental and effective choice. The Arthritis Foundation emphasizes that proper hydration is vital for flushing toxins from the body and lubricating joints. Synovial fluid, which cushions joints, requires sufficient water to be produced effectively. Dehydration can lead to more friction and increased joint pain, and in cases like gout, it can trigger painful attacks due to the buildup of uric acid crystals. Aim for at least 8 glasses of water a day, or more if experiencing a flare-up.

Teas with Anti-Inflammatory Power

Teas, particularly certain varieties, are rich in polyphenols—plant-based compounds with strong anti-inflammatory effects.

Green Tea: Often cited as the most beneficial tea for arthritis, green tea contains a potent polyphenol called epigallocatechin-3-gallate (EGCG). EGCG has shown promise in protecting cartilage and bone, and studies have linked green tea consumption to reduced inflammation and disease activity in individuals with rheumatoid arthritis (RA). Matcha green tea, a concentrated powdered form, contains even higher levels of EGCG.
Ginger Tea: Ginger has been used for centuries in traditional medicine for its anti-inflammatory properties. Its active compounds, gingerols and shogaols, can inhibit the production of inflammatory molecules. Some studies suggest that ginger may help reduce pain and inflammation in individuals with osteoarthritis (OA) and RA.
Turmeric Tea (Golden Milk): Turmeric is a spice containing curcumin, a potent anti-inflammatory compound. A popular preparation is Golden Milk, a warming beverage made with turmeric and milk or a milk alternative. While the amount of curcumin in standard turmeric powder is relatively low, its anti-inflammatory effects have been observed in studies on various inflammatory conditions.

Juices and Smoothies for Nutrient Boosts

Freshly made juices and smoothies can be excellent sources of antioxidants and vitamins that help fight inflammation. However, it's important to be mindful of sugar content, especially in store-bought options.

Tart Cherry Juice: Rich in anthocyanins, which are potent antioxidants, tart cherry juice has been shown to reduce inflammation and protect against gout flares and OA symptoms. Research has also found it can improve mobility and reduce pain in people with knee OA.
Berry and Greens Smoothies: A smoothie is a great way to incorporate whole fruits and vegetables, providing added fiber along with antioxidants. Berries (like blueberries and strawberries), dark leafy greens (like spinach and kale), and other colorful produce are packed with anti-inflammatory compounds. Adding yogurt or kefir can also provide beneficial probiotics.
Citrus Juices: Juices from citrus fruits like oranges and grapefruits contain high levels of vitamin C, a powerful antioxidant that helps neutralize free radicals and reduce inflammation. However, be aware that grapefruit juice can interfere with certain medications used for arthritis, so it's important to consult a doctor.

The Role of Bone Broth and Coffee

Bone Broth

Made by simmering animal bones, bone broth contains collagen, glucosamine, and chondroitin, which are components of cartilage. While more research is needed on its direct effects on arthritis, some studies on supplements have shown benefits for OA pain. Bone broth also provides anti-inflammatory amino acids like glycine.

Coffee

Coffee contains antioxidant polyphenols that can help fight cell-damaging free radicals. Moderate consumption has been linked to a protective effect against gout and may improve inflammation. However, the link between coffee and increased RA risk is debated, and moderation is key, especially given its caffeine content.

Comparison of Arthritis-Friendly Drinks


Drink Category	Key Benefits for Arthritis	Potential Drawbacks	Recommended Intake
Water	Essential for hydration, joint lubrication, flushing toxins.	None, besides dehydration risk if intake is too low.	At least 8 glasses daily; more during flares.
Green Tea	High in EGCG, a potent antioxidant that protects cartilage and reduces inflammation.	Contains caffeine, which should be consumed moderately.	2-3 cups daily.
Tart Cherry Juice	Anthocyanins reduce inflammation, protect against gout flares, and ease OA symptoms.	High in natural sugars and calories; moderation is advised.	Up to 16 ounces daily (unsweetened).
Ginger Tea	Gingerols and shogaols provide anti-inflammatory effects.	Potential side effects like heartburn or GI discomfort in high doses. May interact with blood thinners.	Up to 4 cups daily, or consult a doctor for supplement dosage.
Bone Broth	Contains collagen, glucosamine, and chondroitin to support joint health.	Claims are less scientifically substantiated for direct joint relief compared to supplements.	1-2 cups daily.

Drinks to Avoid or Limit

Just as some drinks can help, others can worsen inflammation. It's best to limit or avoid sugary drinks, alcohol, and excessive saturated fats found in some dairy products. Sugary beverages can trigger inflammatory proteins, and alcohol can also increase inflammation and interact with arthritis medications. Excessive saturated fats from things like full-fat dairy can also promote inflammation.

Conclusion

Incorporating specific drinks into your diet can be a simple, effective way to help manage arthritis symptoms. Prioritizing plain water for fundamental hydration is essential. Adding anti-inflammatory options like green tea, ginger tea, tart cherry juice, and whole-fruit smoothies can provide additional benefits. Understanding the pros and cons of each drink, along with being mindful of which to limit, allows for a more informed and proactive approach to dietary management. As with any significant dietary change for a health condition, it is always recommended to consult with a healthcare professional or registered dietitian.

Arthritis Foundation Guide to Healthy Eating

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for any health concerns or before making changes to your treatment plan.

Frequently Asked Questions

There is no single "best" drink, but plain water is the most essential due to its role in joint lubrication and toxin flushing. Other top contenders include green tea and tart cherry juice due to their high antioxidant content.

The effects of coffee are debated and may be individual. Moderate consumption (1-2 cups per day) is generally considered safe, with some research suggesting antioxidant benefits. However, excessive caffeine might worsen some symptoms, so moderation is key.

Bone broth provides collagen and other compounds that support cartilage health, but there is limited scientific evidence specifically proving its efficacy for joint pain directly from the broth itself. Some people report benefits, but it's not a guaranteed cure.

Unsweetened tart cherry juice is particularly noted for its anti-inflammatory properties. Juices rich in vitamin C, like orange juice (with caution for medication interactions) and fruit/veggie smoothies, are also beneficial options.

It is best to limit or avoid drinks high in added sugar, such as sodas and sweetened juices, as sugar can increase inflammation. Excessive alcohol consumption should also be avoided, as it can worsen inflammation and interact with medications.

Water is crucial for creating synovial fluid, the lubricant that cushions and protects your joints. Staying well-hydrated ensures your joints are properly lubricated and helps flush out toxins that can contribute to inflammation.

Yes, herbal teas like ginger tea have demonstrated anti-inflammatory properties. Gingerols and shogaols found in ginger can help inhibit inflammatory processes, potentially reducing pain and swelling.