Can water actually make a difference to back or neck pain?
Surely stretching and exercising are more important … or getting joints moving.
When you understand how your body uses water and the ill-effects of dehydration … you will then realize that water is extremely important.
You still need to follow the 5 simple steps to eliminate your back pain. However, looking outside the structural areas is also vital if you want long lasting back pain relief.
The Importance Of Water
You may know that your body is mainly water. In fact your body is 75% water – bone is 22% water, blood 83%, your brain is 74% and muscles 75%.
Water helps your body function and if you are depleted … normal function will fail.
From a back pain viewpoint, water is essential …
Your brain and nervous system is 74% water. The firing of nerves to tell your muscles to work relies on good hydration.
If hydration levels fall, the nerve firing changes, signals are interrupted and muscles will function poorly.
The muscle will therefore tire and tighten and lead to back pain.
Dehydration is systemic …
This means that it is not just nerves that will create issues. As muscles dehydrate they will also slow in function and combined with the lowered nerve supply pain is created quickly.
Your structural system relies on good water supply – discs need water, joints are bathed in water, muscles are 75% water and nerves rely in water to function.
Hydration is essential for all back and neck pain conditions.
Once your water levels drop you will develop … ‘sticky’ joints … slowed movement … tight muscles … and general aches and pains.
Water is essential for good structural health!
Here’s just some of the many symptoms that occur with dehydration:
Headaches and dizziness
Aches and pains
How Much Water Do You Need …
There is so much controversy over water intake …
One study suggested you need 3 liters of water each day … at the same time another study said 4 glasses was ample.
Who do you believe?
The best way to view water intake is the simplest…
You need to replenish what you use, the more you use the more you need.
On hot days or days of exercise you will need more.
Your body loses water every day form normal body function … including just breathing. Some of the approximate volumes of loss that occur each day are:
350 ml from breathing
350 ml from your skin (yes even your skin breathes – this doesn’t include sweat)
1400 ml from urination
00 ml from bowel movements
100-5000 ml from sweating with activity
As you can see you lose water everyday and need to replace what you have lost.
One of the easier ways to work out a good water intake is using a water formula based on your weight.
Because your body weight and numerous other factors influence your intake, this formula is a good guide.
Measure your weight in pounds – divide by 2 – this is the amount of fluid ounces you need to drink
For example, if you weigh 200 pounds, you need 100 fluid ounces of water = 12 glasses of water (a standard glass is 8 ounces or 250 ml).
If you exercise then you will need to drink more…
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Yes for most, the mere thought of drinking that volume of water has you running to the toilet. If you are not accustomed to drinking that volume you will end up spending every second minute of the day in the toilet.
Do you really need to drink this amount?
In fact you don’t. Everything you eat or drink contains water. So you replenish your water by eating and drinking each day as you have done already.
There is a school of thought that you still need the extra volume anyway … that food and beverages don’t count toward that daily intake.
However this is NOT based on any scientific evidence.
Pure water is still the best source of water … but your body still absorbs water from food and all beverages (in fact – you will soon see pure water is not necessarily best).
Fruit and vegetables are almost 100% water, meat is 75% water (remember muscles are 75% water), and juices and soft drinks are still almost totally water.
Even the dreaded caffeinated drinks are still mainly water – sure they do act as a diuretic, but a cup or two a day is perfectly fine (as long as your water intake each day replenishes what you need).
By having a balanced diet, drinking juices and coffee, also adding in extra glasses of water you will hydrate your body.
If you add in 4-6 glasses each day you will see a difference. Drink more on those days when you exercise and you will maintain a good hydration level.
How Long Before You See A Change?
Drinking water is NOT a cure-all for back pain…
It takes time for your hydration levels to increase, for some it may take up to a month.
But you will see changes in certain areas quickly…
You will notice an increase in energy, clarity of thought, better digestion and less aches and pains.
Your water intake should be part of an overall approach to back pain relief … and will make a difference.
One of the easiest ways to see change though is urine color. Your urine should be clear or only slightly yellow.
Within a few days you will notice a color change and then you can modify your water intake to make sure your hydration levels maintain.
Warning: Water May Kill You
You can drink too much water … water will leach your body of precious vitamins and minerals.
Drinking pure water in excessive volumes can potentially be harmful.
Cellular hydration is the KEY. You need water to get to the cellular level for it to create benefits.
The two key factors that affect cellular hydration are:
Salt is essential for your body … too much may cause heart disease … too little and your adrenal glands, thyroid, muscular system and many others will struggle.
Drinking excessive amounts of water will alter the salt balances in you body quickly. This is one of the main reasons why drinking juices and eating food also replenish your water – they add water and also add in vital minerals and vitamins.
Salt is something people have reduced due to the scare of heart disease.
You need ¼ – ½ teaspoons of salt each day for your body to work well – depending on your water intake. In fact this is based on the amount you need to add for every liter of water you drink.
If you increase your fluid intake you also need to increase your salt intake … or you will end up with more problems rather than less.
The BEST Way To Absorb Water”
Water absorption is also one of the keys to hydration.
If you drink water but do not absorb it … the water will flush straight through your body.
You will acclimatize to increased volumes of water, but you need the cellular hydration to gain the health benefits.
The simplest and best way to drink water to achieve cellular hydration is to add some apple juice.
Adding apple juice to water tricks your body into believing water is a food and also aids the absorption process. Apple juice also has beneficial properties also for health.
All you need to do have a quarter of the glass with apple juice and the remainder water.
You will find it easier to drink and your body absorbs the water better.
It is a strange situation – but the most common people who show up being dehydrated are those drinking 3 liters of water each day.
Their body’s are flushing the water through their system and not absorbing it – they are also commonly depleted in many different vitamins and minerals.
Can You Test For Dehydration
There are a few simple tests you can use to check your hydration levels. Urine color is probably the easiest as you can see if it is clear or only slightly colored.
You can add to this by using the following two simple tests.
You can use a pinch test on your skin. As skin is the last area water will reach it is a good indicator of good hydration levels.
All you do is pinch the back of your hand, your lower arm or abdomen so that it tents up (forms a peak).
Hold the skin for a few seconds and then release …
Skin with good hydration will snap back immediately. The slower the return the more dehydrated you are.
This will be slower as you age (the lovely effects of sun and time), but skin should also return in less than 3-4 seconds even in the elderly.
The second test is …
This is where you see how quickly blood returns to your capillary bed in your nail.
Again your hand and feet are the furthest from your heart and hence more likely to show signs of dehydration.
All you need to do is apply pressure to your nail of a finger or thumb. Hold the pressure for a few seconds.
The nail bed will turn white as blood is forced from the tissue.
Remove the pressure and observe how quickly blood returns.
A pink color should happen within 2 seconds, once again the longer it takes the more dehydrated you are.
If you find you are dehydrated then adding in those extra ounces of water will help with your aches and pains.
If hydration levels appear okay, but your urine is still dark in color, then you still need that extra water to help your body rid itself of toxins.
Water intake is essential for back pain relief and one of the areas the X-Pain Method covers in detail.
You can train your body to rehydrate quickly and help your body absorb water more efficiently. Used as part of an overall approach to back pain relief and you can remove pain quickly and easily… more importantly prevent it returning.
Back Pain Tips & Tricks You Haven’t Been Taught!
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