Why Staying Hydrated This Winter Is Key to Maximizing Your Recovery

Are you drinking enough water!? Did you know that you should be consuming approximately half your body weight in water every day? This means that for someone weighing 200 pounds they should be consuming 100 ounces of water. The good news is that means you only have to drink 2.5 of your 40 ounce Stanleys that every seems to be carrying around.

If you are exercising you need even more water! For every 15 minutes of exercise you need an extra 4-8 ounces of water depending on the intensity of you workout.

When we think about staying healthy, we often focus on eating well, exercising, and getting enough sleep. One essential element that’s often overlooked in maintaining overall well-being—and especially in injury recovery—is hydration. Water is crucial to many of the body’s functions, and when we’re properly hydrated, it helps support the structure, function, and health of our muscles, joints, and spine.

For those receiving treatment, staying well-hydrated can enhance the effectiveness of adjustments, soft tissue work, rehab exercises and help with the overall healing process. Let’s dive into why hydration is important, and why it's especially vital during the winter months.

Hydration Supports Sports Performance

Your body relies on water to get through games, practices, and workouts. “If you’re thirsty, it’s too late — you’re already dehydrated.” It is important to make sure that we are staying hydrated before and after physical activity. If you are only hydrating while exercising it is going to decrease your performance and also hinder your recovery.

Hydration Supports Joint Health

Your joints rely on fluid to keep cartilage lubricated and reduce friction, making movement smoother and less painful. When you're dehydrated, the synovial fluid (the lubricating fluid inside your joints) decreases, potentially leading to stiffness, discomfort, and even increased risk of injury. Proper hydration helps maintain the integrity of your joints leading to less pressure and pain.

Hydration Helps with Spinal Health

Your spine is made up of intervertebral discs, which act as cushions between the vertebrae. These discs are mostly water, and staying hydrated helps them maintain their shape and flexibility. If you’re dehydrated, these discs can lose their flexibility, potentially leading to injuries. 

Hydration Promotes Muscle Function and Recovery

Muscles play a significant role in supporting your joints. When muscles are properly hydrated, they function optimally, helping with flexibility and stability. Conversely, dehydration can lead to muscle cramps, spasms, or general tightness, which may affect your posture and increase the likelihood of injury. Drinking enough water allows your muscles to work efficiently, supporting the adjustments your chiropractor make along with the rehab exercises to help with long-term relief.

Winter and Hydration: Why It’s Especially Important

In the colder months, hydration is often the last thing on our minds. When temperatures drop, we tend to drink less water, not realizing that winter weather can lead to dehydration just as much as the summer heat. Indoor heating systems, cold air, and even reduced physical activity in the winter all contribute to moisture loss from the body. Additionally, we might not feel as thirsty when it’s cold, making it even more important to remind ourselves to drink enough fluids.

Dry air in the winter can also dehydrate your skin and mucous membranes, which, if left unaddressed, can affect overall fluid balance in the body. Since your muscles, joints, and spine rely on proper hydration to function at their best, this is the time of year to be even more conscious of staying hydrated to support your recovery.

Tips for Staying Hydrated in Winter

1. Drink Warm Beverages: If cold water doesn’t appeal to you in winter, opt for herbal teas, hot water with lemon, or warm broths. These can help you stay hydrated while also providing comfort.

2. Eat Hydrating Foods: Foods like cucumbers, watermelon, oranges, and soups can help add extra hydration during the colder months.

3. Set a Reminder: Since we’re not as thirsty in winter, setting a reminder to drink water every couple of hours can help you stay on track.

4. Moisturize: Keep your skin hydrated as well, as dry skin is a common sign of dehydration. This can help your body maintain its overall hydration balance.

5. Listen to Your Body: Thirst is an obvious sign, but don’t wait until you’re feeling thirsty. Try to sip on water regularly throughout the day to stay ahead of dehydration.

Conclusion

Hydration is a crucial, yet often overlooked, part of maintaining your health—especially when it comes to chiropractic care. Water supports your joints, muscles, spine, and the overall function of your body, enhancing the benefits of your treatment. During the winter months, dehydration can sneak up on you due to dry air, indoor heating, and reduced physical activity. By staying mindful of your hydration habits, you can help ensure your chiropractic and sports rehab treatments are more effective, keep your body feeling great, and maintain your overall health.

So, the next time you head out for your regular activites, remember: keeping hydrated is just as important as your visit to the chiropractor!

https://nutritionsource.hsph.harvard.edu/water/

https://www.massgeneralbrigham.org/en/about/newsroom/articles/tips-for-staying-hydrated