A Chiropractor’s View: Why Hydration is Essential

Staff Writer

The human body is more than 65% water, so it makes sense that staying hydrated is important for our bodies to function properly. Drinking enough water each day helps keep the body temperature down, lubricates the joints, and ensures the organs are functioning properly. Although we can get some of our water consumption through the food we ingest, it is essential to drink fluids throughout the day.

According to research findings in Nutrition Reviews, dehydration has been shown to have numerous physiological effects. Some examples:

• Physical performance:
  “Under relatively mild levels of dehydration, individuals engaging in rigorous physical activity will experience decrements in performance related to reduced endurance, increased fatigue, altered thermoregulatory capability, reduced motivation, and increased perceived effort.”
• Cognitive performance:
  “Mild dehydration produces alterations in a number of important aspects of cognitive function such as concentration, alertness, and short-term memory.”
• Gastrointestinal function:
  “Inadequate fluid consumption is touted as a common culprit in constipation.” A good way to check for your hydration level is your urine color. Healthy urine is light yellow or colorless. Urine that appears dark yellow or amber could be a sign of dehydration.

The Damage of Being De-hydrated

Do you know that you are putting your spine and joints at risk every time you are dehydrated? If you are dehydrated, your body has to find hydration somewhere and begins to pull it out of some of your joints. Dehydration also prevents proper nutrients from entering the discs – the shock absorbers of your spine.

Impairment of the discs and the spine can lead to pain. One solution is chiropractic care. If indicated by your chiropractor’s physical assessment, manual adjustments reduce subluxations (out-of-position vertebrae in your spine). Proper alignment allows your brain to communicate optimally with your body’s cells, organs, and tissues. The result is improved joint mobility, reduced pain, and improved nerve function.

Know the Signs of Poor Hydration

It is important to recognize symptoms of dehydration, which can include:

• Little to no urine output
• Headaches or dizziness
• Dry mouth
• Feeling lethargic.

Self-care Tips

Here are some tips that will make it easier for you to stay hydrated throughout the day:

• Drink water at the top of each hour or with each meal. If it’s hard for you to remember, set a timer or drink on a schedule.
• If water is hard for you to drink because it is tasteless, add a lemon or cucumber slice to your glass to add flavor. You could also infuse a whole pitcher by placing some cut-up fruit (strawberries or peaches are a nice touch) in the bottom and letting the water sit for 24 hours in the fridge.
• Carry a reusable bottle with you during the day. Take sips while driving. When working from home, keep the water bottle near your work area. Keeping it in eyesight will remind you to take a few sips here and there throughout the day.
• Thirst is often confused for hunger. If you are feeling hungry, drink a glass of water first. If you are truly hungry, you’ll continue to feel hungry. However, if you were just thirsty, you will feel satisfied and full. (It’s a win-win: you may save yourself from absorbing some unnecessary calories!)

CUKC Chiropractic Health Center

Cleveland University-Kansas City (CUKC), founded in 1922, is a private, nonprofit, chiropractic and health science-focused university in Overland Park, Kansas. The CUKC on-campus Chiropractic Health Center is open to the public and treats patients from Kansas City’s 15-county metro area. Our goal is to provide care and solutions for a better, more productive life for our patients.