Hydration & the Spine – Don’t Let Summer Dry You Out

During the hot summer months, it’s easy to focus on sunblock and sunglasses—yet forget one of the most critical factors in spinal health: hydration. Your spine isn't just a stack of bones; it's a complex system of vertebrae, muscles, ligaments, and—most importantly—discs that act as shock absorbers. And those discs are mostly made of water.

Why Water Matters for Your Spine Each spinal disc is like a sponge—it needs to stay hydrated to maintain its height, flexibility, and ability to cushion your movements. When you’re dehydrated, your discs can shrink and become less effective at absorbing shock, which can lead to:

• Increased back and neck stiffness
• Reduced mobility
• Higher risk of disc bulges or herniations
• More noticeable aches and pains by the end of the day

Signs Your Spine Might Be Dehydrated

• You wake up stiff or sore, even after a full night’s sleep
• Your neck or low back feels compressed after long periods of sitting
• Your usual level of activity leaves you unusually sore

How Much Water Is Enough? A good general rule is to drink half your body weight in ounces of water daily (e.g., a 150 lb person should aim for 75 oz). During summer heat or after physical activity, increase your intake.

Easy Tips to Stay Hydrated

• Start your day with a full glass of water before coffee or tea
• Keep a water bottle visible and nearby throughout your day
• Eat hydrating foods like watermelon, cucumbers, and leafy greens
• Add a pinch of sea salt to your water if you’re sweating a lot—it helps with absorption

Your Spine Will Thank You

When you're properly hydrated, your spine works better—period. Movements feel easier, you recover faster, and you’re less likely to experience nagging discomfort after a long day. Hydration isn’t just about quenching thirst—it’s about protecting your foundation.