How Much Water Should You Drink Daily? A Chiropractor’s Guide to Proper Hydration
By Dr. Mike Geheren, New Life Chiropractic, Virginia Beach
One of the most common questions I get as a chiropractor is:
“How much water should I drink every day?”
The answer seems simple, but it varies widely depending on your lifestyle, health, and environment. Your hydration needs aren’t one-size-fits-all, but understanding your body’s fluid demands is key to staying healthy, energized, and pain-free.
In this updated guide, we’ll break down how much water your body really needs, why hydration matters for spinal health, and how to make smart hydration a part of your everyday routine.
Why Water Matters for Your Health—and Your Spine
Water isn’t just something you drink—it’s the foundation of your body’s function. In fact, up to 60% of your body weight is water.
Every single system in your body depends on proper hydration, including:
Joint lubrication – Water cushions and protects your spinal discs and joints.
Nerve conduction – Your nervous system relies on fluid balance to transmit messages clearly.
Nutrient transport – Water delivers vital nutrients to cells and flushes waste away.
Circulation – Blood is largely composed of water, keeping your heart and muscles supplied with oxygen.
Muscle recovery – Dehydration can lead to muscle cramps, stiffness, and delayed healing.
At New Life Chiropractic in Virginia Beach, I’ve observed that patients who are well-hydrated often respond better to chiropractic adjustments and report longer-lasting relief.
How Much Water Should You Drink Daily?
The General Rule:
According to the U.S. National Academies of Sciences, Engineering, and Medicine, total daily fluid intake recommendations are:
About 3.7 liters (125 ounces or 15.5 cups) for men
About 2.7 liters (91 ounces or 11.5 cups) for women
⚠️ This includes all fluids consumed—not just water! Coffee, tea, juice, and water-rich foods like fruits and vegetables all count.
However, plain water should be your primary source of hydration. It’s calorie-free, caffeine-free, and essential for optimal cellular function.
Factors That Affect Your Daily Water Needs
Hydration needs aren’t the same for everyone. Several variables can increase your fluid requirements:
1. Exercise and Physical Activity
If you’re working out, especially in warm weather, your body loses water through sweat and respiration.
Add 1.5 to 2.5 extra cups (12–20 oz) of water for every 30 to 60 minutes of moderate exercise.
For intense workouts or longer sessions, increase even more.
2. Environment and Climate
Hot, humid Virginia Beach summers? Your body works harder to stay cool.
High heat and humidity can significantly increase fluid loss.
High altitudes (above 8,200 feet) also increase dehydration risk due to rapid respiration.
3. Illness or Medical Conditions
Fever, vomiting, diarrhea, or infections cause you to lose fluids quickly.
Drink more water during illness to support recovery and prevent dehydration.
4. Pregnancy and Breastfeeding
Pregnant women need about 3 liters (13 cups) of fluids daily.
Breastfeeding mothers should aim for 3.8 liters (16 cups) to stay adequately hydrated.
5. Diet and Medications
High-protein diets, high-fiber diets, or consuming alcohol and caffeine may increase water needs.
Some medications (diuretics, for example) can also affect hydration levels.
Signs You’re Not Drinking Enough Water
Even mild dehydration can have noticeable effects on your body and mind, including:
Fatigue or low energy
Headaches or lightheadedness
Dry mouth or dry skin
Muscle cramps or stiffness
Constipation
Dark yellow urine (a telltale sign)
If you’re feeling sluggish, tight, or achy—especially after chiropractic treatment—hydration may be part of the problem.
Hydration Tips from Dr. Mike Geheren
At New Life Chiropractic in Virginia Beach, we promote a whole-body wellness approach. Here are a few simple ways to stay on top of your hydration:
Start your day with a glass of water before coffee or food.
Drink water with every meal—before, during, and after.
Carry a refillable water bottle and sip throughout the day.
Flavor water naturally with lemon, cucumber, or berries if you don’t like the taste of plain water.
Eat water-rich foods like watermelon, cucumbers, oranges, and lettuce.
If you’re getting regular chiropractic adjustments, remember: Hydrated muscles and joints respond better to care.
Water and Chiropractic: A Powerful Duo
At New Life Chiropractic, I’ve seen firsthand how patients who stay well-hydrated:
✅ Respond faster to treatment
✅ Experience fewer flare-ups
✅ Recover better from injuries
✅ Maintain longer-lasting spinal alignment
Your spine, muscles, joints, and nervous system thrive when you’re properly hydrated. Water helps support the natural healing that chiropractic care promotes.
Ready to Feel Better?
Hydration is one of the easiest, most affordable ways to boost your health—and it’s something you can start today.
If you’re dealing with chronic pain, stiffness, or recovering from injury, drinking enough water could be a game changer, especially when paired with expert chiropractic care.
Schedule your appointment with Dr. Mike Geheren at New Life Chiropractic in Virginia Beach today. Let’s get your spine—and your whole body—moving and feeling better.
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