Can Massage Therapy Lead to Dehydration? Tips to Stay Hydrated

How Massage Therapy Can Lead to Dehydration

Massage therapy provides many benefits for muscle and joint pain relief, stress reduction, and overall wellness. However, the manipulating of soft tissues during massage naturally leads to fluid loss that can result in dehydration if not properly addressed.

Why Massage Therapy Causes Dehydration

During a massage, pressure is applied to muscles, tendons, ligaments and skin. This pressure forces tissue fluids containing lactic acid, lymph, cellular waste, and other byproducts to be discharged from cells and enter general circulation.

Increased fluid circulation improves flexibility and range of motion by nourishing joint cartilage and spinal disks. But it also means more fluid exits the body as sweat and urine for hours after a massage.

Signs of Dehydration Following Massage

Most people lose approximately 12 quart of body fluid during a one-hour massage. This can lead to several symptoms if you fail to adequately rehydrate by drinking more water and electrolyte-rich beverages:

• Thirst
• Fatigue or weakness
• Dizziness or lightheadedness
• Dry mouth
• Reduced urine output or dark urine
• Nausea
• Headache
• Muscle cramps

Risk Factors for Dehydration from Massage

Certain individuals are more prone to dehydration issues related to massage therapy:

• Endurance athletes who workout extensively
• Older adults with reduced fluid reserves
• People taking diuretics or blood pressure medications
• Anyone with a pre-existing illness causing fluid losses
• People receiving longer or very intense deep tissue massages

Preventing Dehydration from Occurring

Staying well-hydrated before, during and after massage therapy is key. Drink at least one liter of water in the few hours preceding your appointment. Inform your massage therapist about any health conditions or medications that affect hydration.

During the massage, small sips of water can help replace fluid losses and avoid dizziness when lying prone for an extended time. Coconut water or an electrolyte sports drink are also good options.

After the massage, continue drinking more fluids and limit alcohol or caffeine which have diuretic effects. Eating fruits and vegetables with high water content aids rehydration as well.

Adjusting Massage Therapy for Dehydration Risks

Massage therapists tailor sessions based on a clients health profile, preferences, tolerance, and hydration status. There are several ways massage can be adapted to reduce odds of dehydration:

Time and Pressure Adjustments

Limiting massage length is an easy fix, especially for the elderly, endurance athletes or other high-risk groups. Standard sessions range from 30-90 minutes but can be shortened as necessary.

Using lighter pressure instead of very deep tissue work also minimizes fluid losses. Targeted trigger point therapy releases less internal fluid compared to large-scale techniques like effleurage (gliding) or petrissage (kneading).

Avoiding Heat Therapies

Heat is often used before or during massage to boost circulation and relax muscles. However, the addition of hot stones, heating pads or sauna-like conditions can quickly lead to dangerous fluid and electrolyte imbalances.

For clients prone to dehydration, massage without heat is best. Room temperature should be comfortable without triggering excessive sweating as well.

Adding Hydrating Oils

Most massage creams and oils already contain water and ingredients to moisturize skin. But for very dry skin or in hot, arid climates, special hydrating massage mediums can help prevent excess fluid losses.

Lotions containing hyaluronic acid, glycerin, aloe vera, jojoba oil or almond oil are great hydrating choices. They boost fluid levels within skin cells and slow water moving out of the body through evaporation.

Avoiding Problem Areas

Certain parts of the body are more prone to fluid congestion that can be suddenly released during massage. The abdomen, lungs, and cranium require specialized training before manipulation.

To prevent rapid fluid shifts to and from these areas, massage therapists avoid them in dehydration-prone clients or use very gentle touch unlikely to cause issues.

Restoring Fluids After Massage

Drinking adequate fluids and replenishing essential electrolytes soon after massage therapy is vitally important for avoiding complications. Follow these tips to rehydrate properly:

Water

Drink at least 16-24 oz of pure water immediately following massage to restore fluids. Filtered, bottled, distilled, spring or sparkling water all work. Consume another 32-48 oz over the next few hours.

Coconut Water

With naturally occurring electrolytes and minerals like potassium and magnesium, coconut water makes for an ideal rehydrating beverage after massage therapy. The potassium helps muscles relax as well.

Fruit and Vegetables

Consuming fresh fruits and vegetables high in fluid content further boosts hydration levels after massage. Good choices include cucumbers, watermelon, grapes, oranges, strawberries, celery, lettuce, and melons.

Bone Broth

Sipping on bone broth for a few hours after massage can replenish fluids along with proteins, glycosaminoglycans and minerals extracted from animal bones that support joint, skin, gut and muscle health.

Electrolyte Drinks

Sports beverages containing sodium, potassium and other essential electrolytes promote faster hydration than water alone. They also tend to boost blood volume more effectively after rigorous athletic massages.

When to Seek Medical Care for Dehydration

While most cases of dehydration after massage resolve on their own with proper rehydration, contact your doctor if symptoms persist for more than 24 hours or seem severe.

Immediately call 911 or get emergency care for serious signs of dehydration like extreme thirst, little or no urination, shriveled skin, confusion, fainting or unconsciousness.

Kids and babies dehydrate quicker than adults so monitor them closely for distress signals like no tears when crying, sunken eyes, or extreme fussiness. Call their pediatrician right away if you have rehydration concerns.

Preventing fluid losses during massage and adequately restoring hydration levels afterwards reduces odds of complications in both healthy and medically vulnerable individuals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.