As spring arrives and we become more active, one of the simplest things we can do for our spine often gets overlooked — drinking enough water. This month, we’re shining a light on the remarkable connection between hydration and disc health.

The intervertebral discs that cushion each vertebra in your spine are made up of a tough outer ring (the annulus fibrosus) and a soft, gel-like center (the nucleus pulposus). That inner gel is approximately 80% water, and it relies on you staying hydrated to maintain its ability to absorb shock and keep your spine flexible. Throughout the day, your discs lose fluid as they bear your body’s weight. Overnight, as you rest, they naturally reabsorb water. But if you’re chronically dehydrated, they can’t fully replenish — leaving them compressed, stiff, and more vulnerable to injury.

Disc dehydration doesn’t always announce itself loudly. Watch for these subtle signs: stiffness or reduced flexibility in the morning that takes a while to loosen up; a dull, persistent low back or neck ache that isn’t linked to a specific injury; increased sensitivity or pain after long periods of sitting or standing; and feeling “taller” in the morning and compressed by evening — normal, but worsened by dehydration.

Some things you can do today:

• Start your morning with a full glass of water before coffee.
• Aim for half your body weight in fluid ounces of water daily, and sip consistently — don’t wait until you’re thirsty.
• Increase your intake on active or hot days.
• If you sit at a desk, take short movement breaks every 45–60 minutes.
• Reducing caffeine and alcohol can also help, as both accelerate fluid loss.

Finally, sleeping on a supportive mattress allows your discs to fully rehydrate overnight. Also, we recommend using some form of electrolyte powder to help prevent dehydration ask us next time you’re in which brands we like the most.