Not drinking enough water can be harmful to your spine and back.

About 60-70% of the body is made up of water. Most of that water is in the cells. Not drinking enough water greatly affects health, causing symptoms such as fatigue, headache, dizziness, rapid heartbeat or low blood pressure, according to the health website Medical News Today (UK).

A little-known fact is that dehydration can cause back pain. This is because dehydration can damage the spinal discs. These discs act as cushions between the vertebrae, helping to absorb shock and allowing the spine to bend more flexibly.

Discs are 70% water. When the body becomes dehydrated, the volume of the discs decreases. This can lead to problems with movement, increased wear and tear on the vertebrae, and back pain.

The outer layer of these discs can become damaged. Over time, they can bulge or even herniate, putting pressure on the sciatic nerve. The pain then extends beyond the back and can radiate down the leg.

Spinal discs tend to lose water during the day. Since we spend most of the day standing or sitting, the discs are constantly compressed. This makes it harder for the body to rehydrate the discs. In fact, people can find themselves about 1 cm shorter by the end of the day due to the loss of water in the discs, which in turn reduces the length of the spine.

To avoid dehydration, people need to drink at least 2 liters of water per day. On hot days or when doing a lot of physical activity, you need to drink more. During the day, on average, you should drink water once every 30 minutes.

The most easily recognizable warning sign when the body is dehydrated is the color of urine. Normal urine is pale yellow, when it turns yellow, the body is dehydrated.

People can hydrate through water, fruit juices, smoothies, coconut water, and other non-alcoholic, caffeine-free beverages, according to Medical News Today .