As summer months draw near, proper hydration is always a hot topic. We are reminded that as temperatures rise, our body cools itself by sweating, requiring the release of fluids to regulate temperature. Without properly replenishing our liquids, dehydration can occur and lead to common ailments such as headaches, thirst, dry skin, and depleted energy levels; however, the effects of dehydration on our bones, joints, and spinal discs may surprise you.
What many people don’t realize is that dehydration doesn’t just affect energy levels or skin – it can also quietly impact the spine. In fact, there’s a surprising link between inadequate water intake and back pain, rooted in the way our spinal structures depend on proper hydration to stay healthy and supported. Let’s take a closer look at how this connection works.
How Dehydration Causes Back Pain
Our spinal discs between our vertebrae are filled with a jelly-like substance containing about 75% water. When the body is dehydrated, the spinal discs become brittle and shrink, decreasing the cushion between the vertebrae. These discs can potentially collapse or bulge, putting painful pressure on spinal nerves and causing significant back pain. Ideal water intake helps preserve the proper height of discs and alignment, reducing the risk of herniated discs and disc degeneration.
Back muscles, which stabilize and protect the spine, also need optimal hydration to function properly or can become prone to cramping and tightening. If cramping occurs around the neck, back, or spine, painful spasms could radiate to other areas of the back or legs.
It’s worth noting our bodies have a hierarchy when dispersing water throughout our system. When water is limited, our bodies redirect fluids from more non-essential areas such as joints and distribute to vital organs such as the brain and heart.
Symptoms of pre-existing or chronic pain conditions such as fibromyalgia, arthritis, scoliosis, and others can be worsened by dehydration, causing pain and stiffness.
How to Recognize Signs of Dehydration
So now that you know dehydration negatively impacts your body, how do you know if you are dehydrated?
Mild to moderate signs of dehydration:
- Headache
- Dry mouth / throat
- Fatigue
- Muscle weakness
- Muscle cramps
- Dry skin
- Constipation
- Less frequent urination
- Darker yellow urine
- Thirst
Severe dehydration symptoms:
- Rapid heart rate
- Low blood pressure
- Rapid breathing
- Dizziness or lightheadedness
- Not urinating
- Fainting
- Confusion / disorientation
- Sunken eyes
- Lack of tears
- Very dark yellow or amber-colored urine
Maintain Proper Hydration to Prevent Back Pain
You know that staying hydrated is essential to good health, but how do you know if you are properly hydrated? To ensure your body is getting the fluids it needs, you are probably asking yourself these questions.
Recommended amount of water to drink for preventing back pain
When contemplating how much water a person should drink each day to stay hydrated, the universal answer has been, “Sixty-four ounces or 8 cups of water a day.” While this seems practical, there is much more to determining the ideal amount as everyone is different. Climate, activity level, body weight, and overall health condition must be considered.
As a general rule of thumb, men should consume 15.5 cups (3.7 liters) a day. Women should consume 11.5 cups (2.7 liters) a day. Another sign of good hydration for both men and women is the need to urinate every two to three hours while awake. Drinking a glass of water soon after waking up is a great way to jump-start your daily hydration and make water a simple part of your morning routine.
Is water the only fluid that counts towards the hydration goal?
Water is the most ideal beverage to replenish the body, but your favorite juice or tea counts, too. Even coffee can be part of your intake; however, more than four cups are considered a diuretic which causes a loss of fluids.
The right foods such as strawberries, watermelons, and cucumbers can help you reach your hydration goals as fruits and vegetables make up 20% of daily fluid intake.
If you are experiencing nagging back pain, schedule an appointment with an Airrosti Provider. Our Providers seek to resolve injuries at the source to help bring fast, effective relief. In addition, Airrosti Providers supply the tools and resources needed to help you address problem areas as they appear so you can keep doing the things you love pain free.
We offer in-clinic and telehealth appointments. Schedule below or call us at (800) 404-6050 for more information!
