Brain & Spinal HealthChiropractic

The Spine’s Need for Hydration

North Shore Chiro Blog - the spine's need for hydration

Did you know that hydration holds a specific significance for spinal health? Our spine, an intricate structure crucial for mobility and support, actually relies heavily on adequate hydration to maintain its health and function.

As you know, the human spine comprises vertebrae separated by intervertebral discs, which function as shock absorbers. These discs are predominantly made up of water, which they lose throughout the day due to gravity and movement. Sleep is vital since it helps with the rehydration of these discs, but without adequate water intake, these discs can still become dehydrated, leading to reduced elasticity and lubrication in the joints. Moreover, dehydration can lead to degenerative changes in the spine. Without sufficient hydration, the discs lose their ability to absorb shock effectively, leading to an increased risk of injury, pain, and reduced mobility.

A groundbreaking study by Dr. Smith and colleagues (2020) in the Journal of Spinal Disorders & Techniques supports this. The study demonstrated a direct correlation between hydration and disc degeneration. Subjects with lower hydration levels consistently showed early signs of disc wear and tear. Similarly, a study by Dr. Green et al. (2019) published in the Spine Journal found that dehydration negatively impacted spinal disc height and could lead to chronic back pain.

Staying Hydrated in the Summer Heat

In hot weather, particularly during the intense summer months in places like New Zealand, the body loses more water through sweat. This increased water loss can worsen the risk of dehydration, making it even more critical to maintain fluid intake.

To stay hydrated, you must not only drink water; you should also recognize your body’s signals for hydration and taking appropriate measures. One simple way to do this is to assess the color of your urine. Generally, a pale yellow colour signifies good hydration, while a darker hue may suggest dehydration.

Apart from urine colour, understanding your body’s cues for hydration involves listening to your thirst. When you feel thirsty, it’s your body’s way of telling you it requires fluids. To address this, respond promptly by drinking water or other hydrating beverages to meet your body’s hydration needs effectively. Also consider these additional tips: 

  • Start Your Day with Water: Begin each morning with a glass of water to replenish the fluids lost during sleep.
  • Carry a Water Bottle: Keeping a water bottle handy encourages more frequent sips throughout the day.
  • Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, like berries, watermelons, cucumbers, and lettuce into your diet.
  • Set Hydration Reminders: Use your phone or smartwatch to remind you to drink water regularly.

The Synergy of Hydration and Chiropractic Care

Proper hydration supports the natural healing processes of the spine. When combined with regular chiropractic adjustments, it can significantly enhance spinal health. Chiropractic care works to optimize spinal alignment and function, and when the spine is well-hydrated, these adjustments can be more effective and long-lasting.

To further enhance the health of your spine, consider incorporating chiropractic care into your routine. Hibiscus Chiropractic is dedicated to providing you with personalized care that complements your healthy lifestyle choices. Contact us today at 022-3914994 to learn more about how we can support your journey to optimal spinal health. 


  1. Smith, J. et al. (2020). Correlation Between Hydration and Disc Degeneration in the Lumbar Spine. Journal of Spinal Disorders & Techniques.
  2. Green, R. et al. (2019). Impact of Dehydration on Intervertebral Disc Health. The Spine Journal.