The Surprising Ways Dehydration Affects Your Back

July in Minnesota means long days on the lake, backyard barbecues, and more sweat than we like to admit. When the mercury climbs, your body loses water faster—and your spine feels it. Each spinal disc is roughly 70 percent water, acting like a mini shock-absorber between the vertebrae. Let those discs dry out and they flatten, leaving less room for nerves and more opportunity for stiffness, pinching, and that all-too-familiar “Why does my back ache after a day in the sun?” feeling.

How Dehydration Sneaks Up on Your Spine

• Disc “deflation.” With less fluid, discs lose height and can’t cushion impacts the way they should.

  
  

• Tight, cramp-prone muscles. Dehydrated muscle fibers shorten and tug on spinal joints, making every twist feel stiff.

  
  

• Lingering inflammation. Water helps flush out waste; without it, inflammatory by-products linger, slowing recovery after yard work or that 5K fun run.

  
  

• Overworked nerves. Reduced disc height narrows nerve pathways, and heat-induced swelling piles on extra pressure.

  
  

My Summer Hydration Playbook

Start strong each morning. I keep a chilled 16-ounce bottle in my refrigerator and drink it first thing in the morning.  Your discs soak up that early hydration like a sponge.

Follow the “sip-and-shade” rule. Every time you step under an umbrella or reapply sunscreen, drink 6–8 oz. Pairing hydration with an existing habit keeps it effortless.

Add electrolytes when you sweat. A pinch of sea salt or a sugar-free electrolyte packet helps muscles hold water and fights cramping during pickleball or yard games.

Snack on water-rich produce. Watermelon, cucumbers, and berries hydrate and deliver bonus antioxidants. I pack a cooler of cut fruit whenever I head to the lake.

Match your caffeine. People love their coffee, but for every cup you drink you need to drink the same amount of water first. It will keep you more balanced without giving up the morning brew. Keep in mind that coffee is a diuretic so you may be losing more water than you gain when you drink it. 

Smart Movement to Feed Your Discs

• Early-morning or evening walks. Beat peak heat while keeping joints moving and discs nourished.

  
  

• Pool workouts. Swimming provides joint-friendly resistance and the water keeps your core temperature down.

  
  

• Mini mobility breaks. Ten slow cat-cows or standing back extensions every two hours pump fresh fluid into the discs—even on office days.

  
  

When Water Isn’t Enough

If you’re hitting your hydration goals yet still wake up stiff, or pain flares the moment you carry the cooler to the boat, let’s take a closer look. Often we need to catch up to an underlying imbalance—alignment issues, muscle compensation, or joints that aren’t moving as they should—before we can keep up with preventive care.

Keeping your spine comfortable shouldn’t be a guessing game. Let’s make sure this summer’s heat only melts ice cream, not the cushioning in your back.

Book your appointment and we’ll get you hydrated, aligned, and ready for every bonfire, bike ride, and cabin weekend ahead.