When you think about your health, hydration is often associated with skin elasticity, kidney function, and athletic performance. Water is essential for all types of life on Earth, and your body is made up of over 60% water. As a result, we get told to drink plenty of water each day, but what does hydration mean for your spine?

The Anatomy of Your Spine

Your spine is a complex structure composed of vertebrae, intervertebral discs, ligaments, and muscles. Your discs, which act like shock absorbers in between vertebrae, are particularly reliant on hydration to maintain their function as cushions and shock absorbers. Spinal discs are made up of a soft, gel-like center that is comprised of about 80% water, and this center is surrounded by a tougher outer layer.

Dehydration and Spinal Health Issues

When you become dehydrated, not only can this cause adverse effects throughout your entire body, but you can also be looking at some serious issues for your spine. Going back to the gel-like discs in between your vertebrae, dehydration can lead to disc degeneration.

As your discs lose water content, they become less effective as shock absorbers. The issue here is that virtually every movement you make, including turning your neck, lifting your arms, or walking, requires movement and pressure on your spine.

Degenerated discs can lead to increased pressure on the vertebrae themselves and even nerve impingement. These issues can cascade on top of one another and become exponentially worse as time goes by. The end result can mean chronic back pain, sciatica, loss of mobility, and more.

Additionally, dehydration can exacerbate conditions like spinal stenosis, a condition that involves pressure on your nerves, and herniated discs, or bulging discs in your spine. To make matters worse, dehydrated discs are more prone to injury and less capable of recovering from strain and stress.

Tips to Keep Your Spine Hydrated

Because dehydration can lead to serious and painful spine issues, we encourage you to take steps to practice proper hydration all year long. During the summer months, it can be easy to lose hydration faster, especially with outdoor activity and warmer temperatures. During the winter, spending long hours indoors where the air tends to be dry can also lead to hydration concerns.

To help you avoid spinal dehydration, below are some helpful tips:

Drink Adequate Water

Although the common recommendation has been to aim for at least eight 8-ounce glasses of water a day, the U.S. National Academies of Sciences, Engineering, and Medicine states that men need 15.5 cups (3.7 liters) per day, and women need 11.5 cups (2.7 liters). These values should be adjusted for activity level, climate, and your individual needs.

Monitor Your Hydration

Pay attention to your body’s signals, including thirst and urine color. Clear or light-colored urine typically indicates good hydration levels, but darker urine indicates dehydration. You may also notice your mouth feels dry when you become dehydrated and you can also develop headaches.

Incorporate Hydrating Foods

Include fruits and vegetables with high water content in your diet, such as cucumbers, watermelon, oranges, and strawberries. Eating fruits and vegetables throughout the day with meals and as snacks can help hydration levels.

Limit Dehydrating Substances

Reduce your intake of caffeine and alcohol, which can increase dehydration. If you consume these, balance them with extra water intake.

Hydrate Before and After Exercise

Physical activity increases water loss through sweat, so it’s essential to hydrate before, during, and after exercise to replenish lost fluids. As mentioned earlier, this becomes an even bigger deal during the summer months when spending time outdoors. Even if you don’t sweat, your body can still become dehydrated faster in hot outdoor temperatures.

Schedule Your Appointment With Carolinas Chiropractic to Learn More About Spine Health

At Carolinas Chiropractic and Spinal Rehab, we take a holistic approach to spine health and overall wellness. Our chiropractic physicians factor in considerations about hydration and more to develop personalized treatment plans designed to get you out of pain and give you your life back.

Schedule your appointment online right now, or call our offices in Waxhaw and Pineville at (704) 243-1010.