Chances are you're not thinking of your vertebrae when you suddenly feel like you could grow a cactus on your tongue and realize you haven't drank any water all day. Yet just like every other part of your body, your spine needs adequate water to function properly. And so hydration plays an important role in back health.
Think of your spine as a simple machine
Your vertebra are the bony parts of your spine, and your discs act as shock absorbers between each pair. Water lubricates the discs, allowing them to move smoothly and efficiently. When you're dehydrated, the discs shrink and become less flexible, increasing the risk of pain, stiffness, and misalignment.
Proper hydration props you up by:
Improving disc health: Discs are composed of 80% water, so staying hydrated keeps them plump and healthy, acting as effective cushions for your vertebrae. Dehydration shrinks the discs, making them more prone to bulging or herniation.
Reducing inflammation: Proper hydration flushes out toxins and inflammatory markers, minimizing pain and discomfort in the joints and muscles surrounding your spine.
Enhancing circulation: Water transports nutrients and oxygen to your spinal tissues, promoting optimal function and healing. Dehydration can lead to poor circulation, hindering recovery and increasing pain.
Preventing muscle cramps: Muscles surrounding your spine rely on proper hydration for optimal contraction and relaxation. Dehydration can lead to muscle cramps and spasms, causing pain and discomfort.
Improving flexibility: Staying hydrated lubricates joints and connective tissues, allowing for greater range of motion in your spine. This can improve your posture, reduce stiffness, and prevent injuries.
How much water should I drink?
According to the Mayo Clinic, most adults need between 8-12 glasses of water a day. Factors that can cause you to need more water than this are: exercise, hot weather, sweating, high altitudes, high-fiber diets, being sick, alcohol and caffeine intake, as well as being pregnant or breastfeeding.
But please keep exercising and eating high-fiber diets! They are the keys to feeling fabulous. Just drink a little more water.
If you're rarely thirsty and you have light-colored urine, you're probably hydrated.
I keep forgetting
Drinking enough throughout the day can be surprisingly challenging. You not only have to remember to bring water everywhere you go, you have to remember to actually drink it. Experts tell us that by the time you feel thirsty, you're already mildly dehydrated. If your urine gets darker than pale yellow, you need more water.
Carry a reusable water bottle. Having water readily available makes it easier to stay hydrated throughout the day. Choose one you love to drink from, it helps a lot. Adding slices of lemon, cucumber, berries, or fresh herbs to your water can make it more flavorful and encourage you to drink more. And eat water-rich foods: Fruits and vegetables like watermelon, cucumbers, and spinach are excellent sources of water and essential nutrients.
What about caffeine?
Caffeine is a diuretic — it causes your body to pass more urine. But it doesn’t dehydrate you. So you can count your caffeinated coffee or tea toward your daily water intake goal.
“Water is the best liquid you can drink to stay hydrated. But caffeinated drinks can help meet your daily fluid needs.”
I don’t like going to the bathroom all the time
Right. It can be slightly inconvenient. Skipping to the loo 6-8 times a day is a healthy side effect of being adequately hydrated. But the pros of staying hydrated far outweigh the cons. In addition to messing with your spine, dehydration has been linked to things like early aging and chronic disease. It’s really important.
If it’s getting you up in the middle of the night, try to get all your drinking in during the days and quit a few hours before bed. Sleep is really important, too.
Can you drink too much?
Yes. But we’re only adding this note for extreme athletes and people who are overly zealous when they start a new habit. But it’s good to be aware of it. The Mayo Clinic says, “Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.“
Again, this is good to know so you don’t overdo it, but don’t let it scare you away from getting adequate hydration. Most of us are not hydrated enough!
Woohoo, it’s snowing in Portland! Have fun and stay warm. We hope you’ve been enjoying these posts and finding them useful. Let us know if you’d like us to cover a specific topic. Have a wonderful holiday season.
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