Staff Writer
Water is an essential part of our lives. The human body comprises approximately 60% water and is responsible for controlling many body functions, such as the heart, brain, and muscles. However, many people may be surprised to hear that water also plays an important role in back pain.
Here’s what a Doctor of Chiropractic knows that you should know.
The spine is made up of 24 bones called vertebrae, and all but two of them have a delicate fibrocartilage disc between them. The discs help to separate the bones, provide mobility, and act as a cushion for your spine.
The discs are like jelly donuts and are made of two important components. The disc’s outer layer is called the annulus and is made of hyaline cartilage that helps support your spine. The inner core of the disc is the jelly-like nucleus pulposus that holds most of the water of the disc and acts like a shock absorber or cushion for your spine.
You may not have realized this, but during the evening while we are asleep, the discs are re-hydrated, replenished with water that was pushed out during the day from walking, sitting, and bending. Essentially, the discs act like a sponge. They fill up with water at night, replacing the water that is squeezed out during the day.
If you aren’t properly hydrated, the shock-absorbing nucleus pulposus has a difficult time rehydrating. When this occurs, the annular portion of the disc begins to take on the majority of your weight, and then the disc begins to collapse.
When this occurs, the spinal nerves that are in close proximity to the disc begin to become compressed and irritated, and the next thing you know, you have back pain.
If you continue to improperly hydrate for extended periods of time, over years, the discs can become chronically degenerated or flattened which can lead to chronic back pain.
Everyone’s physical makeup is different, so what’s right for someone may not be best for you. A vital part of chiropractic care is a full assessment of your health. That’s something your Doctor of Chiropractic will do on your first visit.
1. Make sure you drink enough.
Recommendations vary due to weight, age, and activity level. One standard is “8×8,” meaning 8 glasses of 8 ounces of water daily. Another way is to divide your weight in pounds by two and drink that number in ounces.
2. Invest in a reusable water bottle.
Skip throwaway plastic water bottles and buy a BPA-free refillable water bottle to help you track your water intake each day.
3. Infuse with flavor.
Whether you prefer limes, lemons, oranges, berries, or cucumbers, infusing your water with fresh fruit can make for a refreshing beverage, without added artificial sweeteners or preservatives.
4. Drink before you eat.
Before reaching for a between-the-meal snack, drink some water! Sometimes, our brains confuse thirst with hunger.
5. Stick with H2O.
Yes, juices, milk, herbal teas, and caffeinated drinks can all help hydrate your body. However, water is what your body is really craving. Sticking with H2O will help you skip the unnecessary sugars and additives.
6. Set up a water schedule.
A hydrating schedule usually works well. As soon as you wake up, drink 8-10 ounces of water. Drinking a predetermined number of ounces throughout the day, (such as at meals, and before, during, and after a workout) can also keep you on track.
7. Eat your way to hydration.
Only 70-80% of your daily hydration needs to come from water; 20-30% should come from food. All whole fruits and vegetables contain some amount of water. Here some great options:
Are you surprised by the hydration + body process connection? You shouldn’t be. The human body is a fantastic machine. Staying hydrated is an excellent way to keep it functioning well for the long term.
Cleveland University-Kansas City (CUKC) is a private, nonprofit chiropractic and health sciences university in Overland Park, Kansas. Founded in 1922, our mission is to educate and develop leaders in chiropractic and other health science professions. The chiropractic interns and licensed clinicians who supervise your care are leaders in the field. Next-level chiropractic care is our ongoing goal.
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 chiropractic care and solutions for a better, more productive life for our patients.
