What Can I Intake for Body Aches to Find Relief?

January 6, 2026 •

3 min read

According to a 2023 study by Portent, many people experience body aches due to various reasons, from viral infections to muscle overexertion. For this common discomfort, finding what you can intake for body aches is a key step toward recovery and feeling better.

Quick Summary

This guide explores effective intake strategies for soothing muscle soreness and body aches, detailing the best foods, drinks, and over-the-counter medicines to use for quick and lasting relief.

Key Points

Stay Hydrated: Dehydration can cause and worsen muscle aches, so consistent fluid intake is vital for muscle function and recovery.
Add Anti-Inflammatory Foods: Incorporate foods like fatty fish, berries, and leafy greens to help reduce the body's natural inflammatory response.
Use Natural Soothers: Spices like turmeric and ginger have powerful anti-inflammatory and pain-relieving properties, particularly when consumed as a warm drink.
Consider OTC Pain Relievers: For acute and severe aches, over-the-counter options like acetaminophen or NSAIDs can provide faster relief, but should be used as directed.
Avoid Inflammatory Foods: Reduce or eliminate processed foods, excess sugar, and alcohol to prevent further inflammation and support the healing process.
Know When to Seek Medical Advice: Persistent, severe, or unexplained aches, or those accompanied by other serious symptoms, warrant a doctor's visit.
Prioritize Recovery: Combining good nutrition with rest, gentle stretching, and adequate sleep is the best long-term strategy for managing body aches.

Hydration and Electrolytes: The Foundation of Recovery

Proper hydration is crucial for managing body aches. Dehydration can lead to muscle cramps and soreness due to electrolyte imbalance. Staying hydrated ensures nutrients reach muscles, waste is flushed out, and inflammation is reduced.

Actionable hydration tips:

Drink water consistently. Don't wait for thirst, as it signals existing dehydration.
Consider electrolyte drinks. For significant fluid loss, beverages like coconut water or rehydration solutions help restore balance.
Eat water-rich foods. Fruits and vegetables like watermelon and cucumbers contribute to hydration.

Anti-Inflammatory Foods and Spices

Inflammation significantly contributes to body aches, especially those from exercise or infection. Eating anti-inflammatory foods can help your body naturally combat this.

Key anti-inflammatory foods:

Fatty Fish: Salmon and sardines contain omega-3 fatty acids with anti-inflammatory effects.
Berries: Blueberries and raspberries have antioxidants like anthocyanins that fight inflammation.
Leafy Greens: Spinach and kale are rich in inflammation-reducing vitamins and antioxidants.
Ginger: Contains gingerol, which has pain-relieving and anti-inflammatory properties.
Turmeric: Curcumin in turmeric can reduce pain from various inflammatory conditions. Combine with black pepper for better absorption.

Over-the-Counter Medications for Pain Relief

When natural methods aren't enough, OTC medications offer relief for acute body aches. Always follow dosage instructions and consult a doctor if pain persists.

Common OTC options:

Acetaminophen (e.g., Tylenol): Effective for pain and fever, it's generally gentler on the stomach than NSAIDs. Do not exceed the recommended dose due to liver damage risk.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Ibuprofen (Advil) and naproxen (Aleve) reduce inflammation and are good for muscle strain-related aches.

Comparison Table: Intake Options for Body Aches


Feature	Anti-inflammatory Foods	OTC Pain Medications	Electrolyte Drinks	Turmeric Milk	Ginger Tea
Speed of Relief	Slow (long-term effects)	Fast (within 30-60 minutes)	Fast (within an hour)	Moderate (best when warm)	Moderate (within an hour)
Mechanism	Reduces systemic inflammation	Blocks pain signals & inflammation	Rebalances fluids and minerals	Anti-inflammatory (curcumin)	Anti-inflammatory (gingerol)
Side Effects	Minimal/Rare (e.g., allergies)	Potential liver/kidney issues, GI upset	Minimal (monitor sugar content)	Minimal (potential GI upset)	Minimal (potential GI upset)
Duration of Relief	Long-lasting (with consistent intake)	Short-term (requires re-dosing)	Addresses immediate dehydration	Moderate (soothing effect)	Moderate (soothing effect)
Best For	Chronic inflammation, daily health	Acute, severe pain, fevers	Dehydration, post-exercise	General soothing, relaxation	Nausea, inflammation relief

Foods to Avoid When You Have Body Aches

Some foods can worsen inflammation and slow recovery. Minimize intake of these items:

Common inflammatory foods:

Sugar and Refined Carbs: Can increase inflammation and pain sensitivity.
Processed Foods: Often high in unhealthy fats and additives that boost inflammation.
Alcohol: Contributes to dehydration and inflammation.
Salty Foods: May worsen inflammation and fluid retention.
Certain Vegetable Oils: High in omega-6 fatty acids, which can be inflammatory in excess.

Conclusion

Managing body aches involves a holistic approach: staying hydrated, eating anti-inflammatory foods, and using appropriate medication when needed. For everyday soreness, prioritize hydration and nutrient-rich, anti-inflammatory foods like ginger, turmeric, and fatty fish. For more severe pain, OTC medications like acetaminophen or NSAIDs, used as directed, can provide quicker relief. By being mindful of what you consume and avoid, you can help your body recover faster. If aches are persistent or severe, consult a healthcare professional for diagnosis and treatment. A balanced diet and good hydration are essential for wellness.

When to Contact a Doctor

Seek medical attention if:

Aches don't improve after a few days.
Pain is severe, unexplained, or widespread.
Aches accompany a high fever, rash, or significant swelling.
You suspect a chronic condition or medication side effect.
You experience chest pain, shortness of breath, or abnormal heartbeat.

Frequently Asked Questions

Yes, dehydration can cause muscle aches and spasms because it disrupts the balance of electrolytes (like potassium and magnesium) essential for proper muscle function.

Many people find that soaking in an Epsom salt bath helps relax muscles and soothe aches, though scientific evidence on the direct absorption of magnesium through the skin is limited. The warm water alone is also relaxing.

For post-workout muscle soreness, tart cherry juice is a great option as it contains anti-inflammatory compounds called anthocyanins. A protein shake or just plain water are also very effective.

Both acetaminophen and NSAIDs like ibuprofen are effective. Acetaminophen is generally easier on the stomach, while NSAIDs also reduce inflammation. The best choice often depends on individual preference and health considerations.

Yes, deficiencies in certain vitamins and minerals, such as Vitamin D, B12, and magnesium, have been linked to muscle pain and fatigue. If you experience persistent aches, it may be worth discussing this with your doctor.

To reduce inflammation, it's best to minimize intake of processed foods, excessive sugar, refined carbohydrates, and alcohol, as these can exacerbate pain and inflammation.

Body aches from a temporary illness or muscle strain usually improve within a few days with rest and home remedies. If they persist for more than a week or worsen, it's advisable to see a doctor.