Feeling the Summer Heat: How Dehydration Impacts Your Muscles and Joints

It's Not Just the Heat - It's the Hydration

Summer is finally here - along with its typical heatwaves - and we tend to get more active - gardening, walking the dog, chasing the kids around the splash pad, or tackling that DIY deck project. But here's something we often forget: our bodies need more water in the heat, and not getting enough can leave us sore, stiff, and sluggish.

If your muscles feel tighter than usual or your usual aches are acting up more than normal, dehydration might be playing a bigger role than you think.

Let's dive into how hydration (or the lack of it) affects your muscles - and what you can do to feel better.

Your Muscles Are Mostly Water - and They Need It to Work Properly

Water plays a huge role in keeping our muscles functioning well. Around 70-75% of your muscle tissue is made up of water, and when you don't drink enough, your muscles literally dry out.

That means:

• Muscles become less flexible and more prone to cramping
• You might feel stiff, achy, or unusually fatigued
• Post-workout recovery takes longer
• Joints may feel more "creaky" or tight because the tissues around them aren't well-lubricated

And here's the kicker - even mild dehydration can lead to these problems, especially during the hotter months when your body loses water faster than usual through sweat.

Dehydration Can Worsen Back and Neck Pain

If you're already dealing with chronic back, neck, or joint pain, dehydration can make it worse.

Think of the discs in your spine - those little shock absorbers between your vertebrae. They're made up of a jelly-like substance that relies heavily on hydration. When you're dehydrated, your discs lose volume, which can:

• Reduce cushioning
• Increase pressure on nerves
• Cause stiffness or discomfort when moving

So, the summer sun might not be the only reason your back is aching - it might be your water bottle gathering dust.

Signs You Might Be Dehydrated

Some signs of dehydration are obvious (like being thirsty), but others are a bit sneakier. Keep an eye out for:

• Muscle cramps or twitching
• Headaches or lightheadedness
• Dry mouth or lips
• Fatigue or low energy
• Dizziness when standing up quickly
• Dark yellow urine (pale = hydrated!)

If any of this sounds familiar, your body might be sending you a not-so-subtle reminder to drink up.

Easy Ways to Stay Hydrated (Without Overthinking It)

You don't need to carry around a gallon jug or down 10 glasses before noon. Here are a few easy tips:

• Keep a reusable water bottle handy - if it's nearby, you're more likely to sip
• Eat hydrating foods like cucumbers, melons, strawberries, and leafy greens
• Try adding a splash of lemon or cucumber to your water if plain isn't appealing
• Drink before you feel thirsty - thirst is actually a late sign of dehydration
• For every cup of coffee or glass of wine, drink a glass of water to balance it out

Bonus tip: If you're sweating more from exercise or just being outside, aim to drink a bit extra.

When Chiropractic Care and Hydration Work Hand-in-Hand

Chiropractors often help patients manage muscle tension, stiffness, and spinal alignment - all things that become harder when the body is dehydrated.

If you're feeling:

• Tighter than usual
• More sore after normal activities
• Or just not bouncing back the way you used to

A chiropractic adjustment may help restore mobility and relieve pressure - and hydration will support those benefits by helping your muscles and joints stay loose and mobile.

Better Health May Be for You: Water First, Then Book Your Appointment

This summer, don't underestimate the power of proper hydration. It might just be the missing link between feeling stiff and feeling strong.

If you've been feeling "off" lately - sore muscles, stiff back, low energy - it could be dehydration, but it might also be time for a chiropractic tune-up.

Book Your appointment today to get your spine checked and your body feeling its best. Dr. Lanoue and his team are ready to accompany you on your summer health journey. And don't forget to bring your water bottle - your muscles will thank you!

Better Health may be for you: Call Dr. Lanoue