Discs are the cushion-like material between vertebrae in your spine, and protect the vertebra if damaged. Herniated or “slipped” discs are relatively common, and can be extremely painful.
But did you know that staying hydrated may help protect your discs while drinking too little water could be aggravating a slipped disc? Read on to learn more.
First off, we need water in our diets along with sodium. Sodium attracts water and with it we are able to absorb these cations, or positively charged ions, and use them for various functions throughout our body.
This replenishes cells and completes the work of muscles and any system that involves the cations of sodium and potassium.
The attraction of sodium to water molecules is what allows the necessary water to remain in our bodies to be utilized for various systems, muscles, organs and cells.
If we consume too much sodium, the water will be held in our blood supply and our blood pressure can rise. The key here is balance.
Sodium has many functions. The main work of sodium is keeping our bodies charged properly for our hearts to function. Sodium is part of the matrix in the gel space of the nucleus in our cells. The body has a system of knowing how to balance this out. and consuming fluids is our delivery system.
Imagine a pipe or a dam with water flowing into it and running whatever materials you add to the flowing water. It will deliver whatever you place in it (the nutrients) to the areas needed. To do this, you need quite a large volume.
Now imagine that the bottom of the dam is fenced in. The water will need a way to escape the entrapment so as not to overflow or burst. It’s the same with our cells.
Our blood system carries a certain amount of water throughout the body and delivers the items or the nutrients in this case to our body organs, systems, muscles, organelles and every little nook and cranny you can think of.
If you were to remove the flow of the pipe that runs into the dam, eventually the water would begin to dissolve in a gas and dry up. Any plant life surrounding the dam or water life-required matter that depended on this water system would instead become dehydrated.
This also happens in every area of our body. First, major areas would be affected, but then eventually all the nooks and crannies would also take note.
Our discs carry water that mixes with nutrients, electrolytes, proteins, collagen and glucose. Yes, even glucose is formed via a chemical structure called proteoglycans.
These fibers, nutrients, proteins and water produce that cushy gel-like layer between our discs to absorb shocks and pressure from ordinary body movements, from walking to jumping and even to jerking motions.
If this dehydration was caught early enough, disc injuries might be prevented in some cases where injury was not the cause. Just drinking water alone, along with ensuring you are getting proteins and nutrients may help heal or at least relieve some of those back injuries.
Nutrients that make up the spinal fluid include water, protein, glucose, sodium, potassium, calcium, magnesium and chloride. As a guideline, we need about 35 milliliters of fluid per kilogram of body weight.
This could also translate to dividing your body weight by 50 to determine the quarts of water you need. There are roughly 32 ounces per quart. Hence, the reason you often hear that most people need 64 ounces of water, equivalent to approximately two quarts or eight 8-ounce cups of water.
Children’s fluids needs will vary based on weight, physical activity, body temperature and other factors. Consult with your doctor to discuss your child’s fluid needs.
Try to keep your sodium in balance to keep properly hydrated and prevent other health issues. The dietary guidelines recommend consuming less than 2,300 milligrams for adults, 1,200 milligrams a day for ages 1 through 3; 1,500 milligrams a day for ages 4 through 8; 1,800 milligrams a day for ages 9 through 13; and 2,300 milligrams a day for all other age groups.
So go ahead: Drink up your water and moderate your sodium intake. Your back may just thank you for it.
— Marcy DiGregorio is a registered dietitian and certified diabetes educator who loves helping people with their nutritional needs, enjoys cooking, and also teaches yoga. Click here for previous columns. The opinions expressed are her own.