What is the best drink for arthritis? The anti-inflammatory guide

October 12, 2025 •

4 min read

According to the Arthritis Foundation, certain beverages can help manage arthritis symptoms due to their anti-inflammatory properties. While there is no single 'cure-all' elixir, research suggests that staying well-hydrated and consuming drinks rich in antioxidants can significantly ease joint pain and inflammation. So, what is the best drink for arthritis to incorporate into your daily routine?

Quick Summary

An anti-inflammatory diet can be a valuable tool for managing arthritis. This guide details beneficial beverages, including green tea, smoothies, and tart cherry juice, that can help reduce inflammation and joint pain. It also covers drinks to limit or avoid and compares popular options.

Key Points

Prioritize Hydration: Water is essential for maintaining synovial fluid, which lubricates joints and prevents inflammation caused by dehydration.
Leverage Anti-inflammatory Teas: Green tea, golden milk (turmeric tea), and ginger tea are rich in polyphenols and curcumin, which can significantly reduce inflammation and pain.
Choose Nutrient-Dense Smoothies: Blending whole fruits and vegetables, especially colorful berries and dark leafy greens, delivers antioxidants, fiber, and vitamins that fight inflammation and support joint health.
Consider Tart Cherry Juice: Unsweetened tart cherry juice has been shown to reduce gout flares and alleviate osteoarthritis symptoms.
Moderate Coffee Intake: While coffee contains beneficial antioxidants, it should be consumed in moderation due to caffeine content, as its overall effect on arthritis can be mixed.
Limit Inflammatory Drinks: Excessive sugar from sodas and high alcohol intake can promote inflammation and worsen arthritis symptoms, so they should be limited or avoided.

Hydration: The Foundation of Joint Health

At the core of any arthritis-friendly diet is proper hydration, and there is no better source than water. Staying hydrated is vital for flushing toxins out of your body, which can help fight inflammation and support overall health. Water is also a critical component of synovial fluid, the lubricating fluid that cushions and protects your joints. When dehydration occurs, synovial fluid levels can drop, increasing friction and inflammation within the joints. Aim for at least eight glasses of water daily, or more if you are active.

The Power of Tea: Green, Black, and Herbal

Tea is one of the most well-researched beverages for its benefits to arthritis patients. Green, black, and white teas are all rich in plant-based compounds called polyphenols, which have strong anti-inflammatory effects.

Green Tea

Green tea, in particular, is celebrated for its active ingredient, epigallocatechin-3-gallate (EGCG). Studies show EGCG's antioxidant activity is powerful and can help preserve cartilage and bone. Green tea also helps regulate pro-inflammatory cells and reduces body mass index, which can decrease pressure on weight-bearing joints.

Herbal Teas

Beyond green tea, several herbal options offer unique benefits:

Ginger Tea: Ginger contains gingerol, a potent anti-inflammatory compound that can help reduce muscle soreness and joint pain.
Turmeric Tea (Golden Milk): Curcumin, the active ingredient in turmeric, has significant anti-inflammatory properties. Golden milk, a warm blend of milk and turmeric, has been shown to reduce knee pain associated with osteoarthritis.
Rose Hip Tea: Rose hips contain polyphenols and galactolipids with anti-inflammatory effects that can reduce symptoms of osteoarthritis.

Smart Smoothies and Juices

Instead of relying on sugary, processed juices, homemade smoothies and targeted fresh juices are a smart choice for arthritis sufferers. Smoothies are superior to juicing alone as they utilize the whole fruit and vegetable, retaining valuable fiber.

Nutrient-Rich Smoothies

Blend colorful berries, leafy greens like spinach or kale, and a low-sugar yogurt or kefir for a nutrient-dense, anti-inflammatory beverage. Berries are packed with polyphenols, while yogurt and kefir provide beneficial probiotics that can decrease inflammation. Adding a spoonful of turmeric, ginger, or fish oil further boosts the anti-inflammatory punch.

Beneficial Juices

While high in sugar, certain juices can be beneficial in moderation:

Tart Cherry Juice: Studies have shown that tart cherry juice can protect against gout flares and reduce osteoarthritis symptoms. Be sure to choose an unsweetened variety.
Beetroot Juice: This juice contains betalain pigments with anti-inflammatory properties, with some studies showing improvements in joint function and reduced pain.

Coffee and Arthritis: A Balanced Perspective

Research on coffee's effect on arthritis is mixed, but it does contain antioxidant polyphenols that can help fight cell damage. Moderate coffee consumption (1-2 cups per day) is generally considered acceptable, but excessive intake of caffeine can be a concern for some.

Drinks to Limit or Avoid

Just as some drinks can help, others can exacerbate inflammation and pain.

Sugary Sodas and Sweetened Juices: Excessive sugar intake can trigger inflammation in the body and contribute to weight gain, putting extra strain on your joints.
Excessive Alcohol: While red wine contains some anti-inflammatory compounds, overall alcohol consumption can have detrimental effects on arthritis symptoms and lead to dehydration. Moderation is key, and if you don't already drink, the health benefits are not significant enough to start.

The Verdict: What is the best drink for arthritis?

Based on comprehensive research, the single best drink for arthritis is not a magic potion but rather a consistent intake of anti-inflammatory fluids. Plain water is the most essential, but incorporating other hydrating beverages can provide additional benefits. For example, a morning cup of green tea can provide powerful antioxidants, while a daily berry smoothie can boost your intake of vitamins and fiber. Always prioritize hydration and choose nutrient-dense options over sugary drinks.

Comparison of Arthritis-Friendly Drinks


Drink	Key Benefits	Best For	Considerations
Water	Essential hydration, joint lubrication, flushing toxins	Everyone, daily baseline	Avoid expensive 'enhanced' versions, stick to plain water
Green Tea	Powerful antioxidant EGCG, anti-inflammatory, helps preserve cartilage	Rheumatoid Arthritis, general inflammation	Can contain caffeine, so moderate intake
Turmeric Latte	Curcumin reduces pain and inflammation	Osteoarthritis, reducing flare-ups	Pair with black pepper for better absorption
Berry Smoothie	High in antioxidants, fiber, vitamins; supports probiotics	Overall joint health, nutrition boost	Watch for added sugars in yogurts or other ingredients
Tart Cherry Juice	Reduces symptoms of OA and gout flares	Gout prevention, Osteoarthritis	Choose unsweetened varieties to avoid excess sugar
Ginger Tea	Contains gingerol for pain and inflammation relief	Soothing pain relief, digestive aid	Flavorful addition, can be added to other drinks

Conclusion: Making Smarter Choices for Joint Health

Incorporating smarter beverage choices into your daily routine is a simple yet impactful way to support joint health and manage arthritis symptoms. While plain water provides essential hydration, supplementing with drinks like green tea, turmeric lattes, and berry smoothies can deliver powerful anti-inflammatory compounds that offer meaningful relief. Remember to limit sugary sodas and alcohol, as these can counteract the benefits of a healthy diet. By focusing on these beneficial drinks, you can take a proactive step towards reducing pain and improving your quality of life.

For more detailed information on nutrition and arthritis, the Arthritis Foundation offers numerous resources to help you make informed decisions about your diet and lifestyle.

Frequently Asked Questions

Yes, green tea can help with arthritis pain. It contains a powerful antioxidant called EGCG, which has strong anti-inflammatory properties and may help preserve cartilage and bone. It is one of the most beneficial drinks for managing inflammation associated with arthritis.

The research on coffee and arthritis is mixed. Coffee contains anti-inflammatory polyphenols, but high caffeine intake can sometimes have negative effects. It is generally best to consume coffee in moderation (1-2 cups per day) and monitor how your body responds.

Golden milk is a drink made with turmeric, a spice containing the anti-inflammatory compound curcumin. Curcumin has been shown to provide pain relief for individuals with osteoarthritis and reduce general inflammatory responses.

There is no definitive research suggesting that people with arthritis must avoid milk. Some studies show anti-inflammatory effects of dairy, especially low-fat options, which also provide important nutrients like calcium and vitamin D. Individual sensitivities can vary, so it is best to monitor your body's reaction.

Yes, tart cherry juice is particularly effective for managing gout. Studies have shown it can help reduce the frequency and severity of gout flares due to its anti-inflammatory properties. For best results, choose an unsweetened variety.

Homemade smoothies are generally a better option. They use the entire fruit and vegetable, which provides more fiber and nutrients. Store-bought juices are often high in added sugars, which can increase inflammation and should be limited.

Proper hydration is crucial because water is a key component of synovial fluid, which lubricates the joints. Dehydration can reduce this fluid, leading to increased joint friction, inflammation, and pain. Staying well-hydrated helps flush toxins and maintain joint function.