Hydration and Musculoskeletal Health: The Connection You Might Be Missing

Did you know your body is approximately 60% water? Even more interesting: your muscles are about 75% water and your intervertebral discs (the cushions between your spine bones) are roughly 80% water. Water isn't just something you drink when you're thirsty; it's a fundamental component of the very structures that support your movement and keep you comfortable throughout your workday.

You might think these two things are unrelated, but what if I told you that the solution to some of your musculoskeletal discomfort might be as simple as drinking more water?

Most remote workers and DSE users focus on ergonomics, posture, and exercise when addressing body pain, and while these are absolutely crucial, there's one often-overlooked factor that plays a significant role in your musculoskeletal health: hydration.

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When you're dehydrated, it affects every system, including your musculoskeletal system, often in ways you wouldn't immediately connect to water intake.

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How Dehydration Affects Your Musculoskeletal System

Spinal disc compression

Your intervertebral discs rely heavily on water to maintain their height and cushioning ability. These discs act as shock absorbers for your spine, protecting it from the impact of daily activities. When you're dehydrated, these discs lose water content and can compress, reducing the space between your vertebrae. This compression can lead to back pain, reduced flexibility, and increased pressure on spinal nerves. 

Reduced joint lubrication

Your joints are surrounded by synovial fluid. This fluid is water-based, and when you're not drinking enough water, your body produces less synovial fluid. If you've noticed that your knees crack when you stand up after sitting for a while, or your shoulders feel tight and restricted, inadequate hydration might be contributing to the problem.

Muscle cramps and tension

Dehydrated muscles are unhappy muscles. Water helps transport nutrients to your muscle cells and removes waste products. Without adequate hydration, your muscles don't receive the electrolytes and nutrients they need to function properly, leading to cramping, spasms, and increased tension.  

Signs You Might Be Dehydrated

Many people wait until they feel thirsty to drink water, but thirst is actually a late sign of dehydration. Here are earlier indicators that your body needs more water:

• Feeling fatigued or sluggish, especially in the afternoon

• Headaches, particularly in the afternoon or evening

• Dizziness when standing up

• Muscle cramps or spasms

• Increased joint or back pain

• Reduced concentration or mental clarity

Practical Hydration Tips for Remote Workers

Knowing you need to drink more water is one thing; actually doing it while absorbed in work is another. Here are practical strategies to improve your hydration:

1. Start your day right

Drink a glass of water as soon as you wake up. Your body has gone 6-8 hours without water, and this helps rehydrate you and kickstart your metabolism.

2. Keep water visible

Place a large water bottle on your desk where you can always see it. Visual cues are powerful reminders. Consider using a bottle with time markers to track your intake throughout the day.

Keep water visible/Wellbeingng

3. Set hydration reminders

Use your phone or computer to set hourly reminders to take a few sips of water. Some apps are specifically designed to track water intake and send you reminders.

4. Make it a challenge

If you work with others remotely, create a team hydration challenge. Accountability can make the habit more fun and easier to maintain. I know someone  whose water reminder routine became so consistent that it inspired others around her to start drinking more water too.

5. Hydration and exercise

If you're incorporating stretches, exercises, or movement breaks into your work routine (which you should be), proper hydration becomes even more critical. Drink water before, during, and after physical activity to support muscle function and recovery.

Your musculoskeletal health depends on many factors, and hydration is one of the most fundamental yet most neglected. While proper ergonomics, good posture, and regular movement are essential, they work best when your body has the hydration it needs to support healthy muscles, joints, and spinal discs.

Think of water as the oil that keeps your body's machinery running smoothly. Without it, everything from your spinal discs to your muscle fibers operates under strain. Improving your hydration is one of the simplest and most cost-effective interventions you can make for your musculoskeletal health.

So before you reach for pain medication the next time your back aches or your neck feels stiff, reach for that water bottle instead. Your body might just be telling you it's thirsty. Start today, stay consistent, and pay attention to how your body responds. You might be surprised at how much better you feel when you're properly hydrated.

Remember, every sip counts toward a healthier, more comfortable you.