Don’t forget to water your spine!
As the summer heats up, staying hydrated should be a top priority, not just to beat the heat, but also to support your spinal health. Remember those discs we are always talking about? Well, between each vertebra of your spine lies an intervertebral disc, and at the center of each one is a gel-like structure called the nucleus pulposus, which is made up of approximately 70–90% water, depending on your age and hydration levels.
This nucleus acts as a shock absorber, maintains proper spacing between vertebrae, and supports flexibility and movement in the spine. But here’s the catch: throughout the day, pressure on your spine from things like gravity or muscle contraction causes these discs to lose some of their water content, thus shrinking in size slightly. Fortunately, they rehydrate while you sleep, restoring them to their normal size, but only if you’re drinking enough water.
When you’re chronically dehydrated, this nightly rehydration process is disrupted. If the disc is consistently unable to rehydrate properly, over time it will lead to disc degeneration due to loss of height and reduced shock absorption. So, hydrate like your spine depends on it—because it does. While your chiropractor is working hard in the office to help your discs, you can support them every day just by drinking enough water. Don’t forget that hot summer days cause you to sweat more, so you’ll need to increase your water intake to compensate. A general guideline is to drink at least half your body weight in ounces of water per day. Aim for more if you are active or working outside.
Staying well-hydrated is one of the simplest, most effective ways to support your spinal discs and overall health on a day-to-day basis. Pair that daily hydration with regular chiropractic care, and you’re giving your spine exactly what it needs to thrive this season and beyond.
McMillan DW, Garbutt G, Adams MA. Effect of sustained loading on the water content of intervertebral discs: implications for disc metabolism. Annals of the Rheumatic Diseases 1996;55:880-887.
Malko, John A.*; Hutton, William C.†‡; Fajman, William A.*‡. An In Vivo MRI Study of the Changes in Volume (and Fluid Content) of the Lumbar Intervertebral Disc After Overnight Bed Rest and During an 8-Hour Walking Protocol. Journal of Spinal Disorders & Techniques 15(2):p 157-163, April 2002.
