The Importance of Water- 10 Reasons to Stay Hydrated

Our bodies are composed of about 60% water, yet many of us are drinking much less than the required amounts to keep our bodies functioning correctly (2-3 litres per day). This is one of the most important things I stress to my patients.  Proper hydration is an essential part of living and maintaining our body’s equilibrium. Without enough water our bodies will not function as well as it should, and in many cases our body will even begin exhibiting negative side effects due to its lack of hydration.

Ten Reasons To Stay Hydratedchild with water fountain

  1. Imbalance of Body Temperature

    Your body needs water in order to regulate your temperature. Without enough of it your body will not be able to cool and heat itself when needed. For example, low sweat production due to insufficient water intake can cause you to overheat when out for extended periods in the sun or during overzealous exercise sessions.

  2. Headaches and Cognitive Functions

    When you do not give your body enough water and you start to dehydrate, your brain will not be functioning at its best. Headaches are one of the most common symptoms of lack of hydration.  This can also lead to a significant drop in concentration.

  3. Joint Pain and Muscle Spasms

    Water lubricates the body’s tissues and joints.  Without enough water your joints become stiff, inflexible and prone to muscle spasms or cramps.

  4. Reduced Muscle Mass

    The more water you have in your system the easier it is for your body to carry nutrients to your muscles. Lack of hydration leads to weaker muscles and less endurance.

  5. Skin Issues

    Poor hydration can cause dry skin and a dull complexion. Loss of skin elasticity and premature wrinkles can also occur.

  6. Bad Breath and Dry Mouth

    Lack of water may decrease the amount of saliva your mouth produces. The purpose of saliva is to wash bacteria and food particles out of your mouth. Low amounts of saliva mean that more food particles and smelly bacteria will dry inside your mouth and coat your teeth. This will cause your mouth to become dry and your breath to become less than fresh.

  7. Reduced Urination

    Initially, this may not sound like a negative with our busy lifestyles, but urination is one of the body’s primary ways of ridding itself of toxins. When your body does not get rid of all of the toxins that get into our system, it can lead to internal diseases and illness, particularly with the kidneys and bladder.

  8. Constipation

    Lack of fluids can cause dryness in the intestinal tract which will prevent the easy flow of your bowel movements. Consistency of your stool can become hard making it difficult to pass.

  9. Weight Gain and Hunger Pains

    The vast majority of the time what we assume is hunger pains is actually our bodies demand for water. When we continuously reach for a sandwich instead of a glass of water when we feel “hunger pains” it has a negative impact on our waistline. Lack of water can also hinder your metabolism, which converts your food to energy, by slowing down the rate in which it produces energy.

  10. Dehydration

    When you feel thirsty you have already lost enough water that your body is sending out an S.O.S. for hydration. Dehydration leads to fatigue, dizziness, headaches, irritability and loss of skin elasticity. Severe or extended periods of dehydration can lead to gall-bladder issues and other chronic health problems.


Next time you are out and about, don’t forget to bring your water bottle! Staying hydrated is an important factor when it come’s to maintaining good health. Especially in the summer months..

Golf Stretches From Your Chiropractor

Golf is a sport enjoyed by many individuals, and as with all sports, it is very important that we stretch before hitting the golf course or driving range. Below are some stretches that I recommend all golfers do to loosen up and prevent any injuries from occurring during play.

Stretches for a Good Swing Follow Through

  1. Stand with the feet shoulder-width apart and fold your arms across your chest.
  2. Bend your knees and lean forward slightly.
  3.  Rotate your trunk in your backswing motion.
  4.  Continue from the top of your backswing to your follow through position.


Stretches for your swing

Hip Flexor Stretches

  1. Plant your golf club vertically in front of you, gripping the top with your hands and keeping your arms stretched out straight in front of you.
  2.  Plant one foot firmly on the ground in front of you and move the other foot backward, keeping the leg straight.
  3.  Keeping your back straight, slowly bend your front knee and lean your hips forward in a smooth motion, stretching your leg from your back foot.
  4. Try to keep your back heel on the ground and your knee over your front foot (be careful not to bring your front knee past your front foot).
  5.  Repeat this stretch with the other leg.


Hip Flexor Stretch

Quad Stretches

  1. Stand with your feet shoulder-width apart and plant your golf club vertically in front of you, with the head on the ground for support.
  2.  Bend your left leg, bringing the foot up behind you and secure it with your hand.
  3.  Pull the foot up gently until you feel the stretch.
  4.  Hold the position for 15-20 seconds.
  5. Release the back leg and repeat the motion with the opposite foot.


Quad Stretches

Wrist Stretches

  1. Hold your arm in front of you with your palm facing down.
  2. Keep the elbow straight and gently pull your wrist up by grabbing the tops of your fingers.
  3. Relax your grip and return to your original position, keeping your arm stretched out in front of you with your palm facing down.
  4. Keeping the elbow straight gently pull your wrist in a downward motion with your opposite hand.


Wrist Stretches

Trunk Upper Body Stretches

  1. Grip the golf club with both hands in front of your chest.
  2. Plant your feet shoulder-width apart.
  3. Rotate your torso slowly to the right and hold the stretch.
  4. Repeat motion in the opposite direction.


Trunk Stretches

Side Stretches

  1. Grip your club horizontally in front of you with your hands spaced shoulder-width apart.
  2. Raise your arms straight up above your head.
  3. From the hips, slightly bend to one side and hold your stretch.
  4. From the raised arm position, repeat the stretch going in the opposite direction.


Side Stretches

Calf Stretches

  1. Place both hands against a tree at chest level and stand arms length away.
  2.  Keep one foot on the ground and move the opposite foot behind you, keeping the knee straight.
  3.  Try to touch your back heel to the ground.
  4.  Do not bounce, and hold the stretch.
  5.  Repeat the stretch with the opposite leg.


Calf Stretch



Next time you head to the course, don’t forget to do these tee time stretches to warm up your golf game! Looking for other ways to improve your game? Try chiropractic care. Regular adjustments help you use your body to its fullest potential, read more about sports and chiropractic here.

Chiropractic Benefits for Athletes: Soccer Edition

Study shows chiropractic adjustments improve kicking speed in athletes Image used under license from

Many athletes find Chiropractic care to be beneficial in improving their performance. And for good reason. Chiropractic adjustments not only keep your body moving correctly, they also help restore and improve the brain’s ability to communicate with the rest of the body. When the spine gets misaligned and creates a vertebral subluxation, it does two things:

1. It locks up that joint in your spine and can result in tightness and decreased flexibility in the spine.

2. It inhibits the brain from effectively sending signals to the rest of the body.

It only makes sense that when you release that vertebral subluxation, you allow the spine to move more freely without inhibition. The tension and tightness that was hindering your body prior to treatment will be released; thereby improving the body’s flexibility.

Chiropractic Improves Kicking Speed Performance in Soccer Players

Picture it this way. When you are trying to water the garden and your hose has a kink in it… how fast is that water running out to the sprinkler? Because of the kink, there is not enough water pressure to effectively get the water to its final destination. Although a trickle may still get through, the pressure reduction because of the pinched hose still results in a less effective shower for your morning glories. So, what is your solution to this dilemma? Unkink the hose.

The same concept applies to the human body. When our vertebrae are putting pressure on the nerves in our body, it is exactly like that kinked hose we were just discussing. How effectively is that signal from the brain being sent to the body? What can we possibly do to fix that? All you need to do is receive a Chiropractic adjustment, release the pressure caused by the misaligned vertebrae and allow your body to function optimally – just like removing the kink from the garden hose!

This is why many athletes are under Chiropractic care. It improves the way the body functions and when you are competing, you want your body at its optimal level. In a recent article published in the Journal of Chiropractic and Manual Therapies, the findings of a study done on soccer players was discussed. The players had been monitored to analyze if Chiropractic adjustments had any impact on their kicking speeds and performance. Results were promising and it was noted that the combination of Sacroiliac Joint adjustments and Lumbar spine adjustments saw an improved performance in kicking speeds.

Remember, you don’t need to be an athlete to take advantage of the great benefits that Chiropractic care offers. Learn more about Chiropractic by checking out our website or read our tips on finding a great chiropractor.


1. Deutschmann, K. C., Jones, A. D., & Korporaal, C. M. (2015). A non-randomised experimental feasibility study into the immediate effect of three different spinal manipulative protocols on kicking speed performance in soccer players. Chiropractic & Manual Therapies, 23, 1.

5 Things to Look For in a Wellness Chiropractor


Choosing a Health Care professional is an incredibly personal decision, and there are many things to consider. If you are ready to start chiropractic care, but are unsure if the chiropractor you have found is right for you and your family, this list is for you. Here are the top 5 things to consider when searching for your dream Wellness Chiropractor!

1. Full Assessment

When the chiropractor you choose does their initial assessment, you should not be expecting to get an adjustment on the same day as your initial visit. If your chiropractor took X-rays or did any other tests such as a full computerized thermal scan, they will need time to mark your X-rays, analyze your case and develop a suitable treatment plan for you. For a wellness chiropractor, the goal is always to find and treat the underlying causes, not just the symptoms you experience as a result.

2. Patient Education

The Latin translation of Doctor is “to teach,” and your Chiropractic Doctor should be educating you on chiropractic care and your health. From explaining their approach, philosophy, and methods, to answering any of your questions in regards to your case; your Chiropractor should be your guide to wellness, teaching you how they can help you achieve and maintain all of your health goals.

3. Lifestyle Approach

Your chiropractor should discuss a lifestyle approach to care, often involving: stretches to build up the muscles supporting your spine, supplements and basic nutritional changes you can make to improve your health, and educating you on the importance of implementing a wellness treatment plan that will optimize your spinal health. A great wellness chiropractor will always discuss anything pertinent to your care that will help you improve your lifestyle and longevity throughout your lifetime.

4. Family Care

A wellness chiropractor should be open to providing care for your entire family, from infants to the elderly, and should encourage you to share the wellness philosophy with your loved ones. Wellness is something that should be enjoyed by everyone from the day they are born, and throughout their lives.

5. Trust

When it comes to putting your health in someone’s hands, the most important deciding factor is simple: trust. Do you trust this person with your care? Can you work with them to improve your lifestyle? Do you understand their philosophy and is it something you would like to bring into your own life? Did you connect with the Doctor you met? If you answered no to most of these questions, then this practitioner may not be for you, and that is ok. Consider the points listed above and use them as a guide to help find the chiropractor that you need.


Chiropractic care is a great preventative medicine. You do not necessarily need to be hurting to benefit from Wellness Care. Regular appointments help prevent illness, alleviate stress and optimize the immune system. To find a chiropractor that is right for you, check out The Canadian Chiropractic Associations Find a Chiro App or use Google to find a reputable chiropractor close to home.

Vertebral Subluxation Complex – What Is It?

Doctors of Chiropractic are the only health care professionals with the expertise and knowledge to detect and correct Vertebral Subluxation Complex.

night skyline, sunset and power lines
Your nerves are the power lines to your body.

Chiropractors go to school for years to learn and understand the art of identifying where vertebral subluxations exist. Running up and down the spinal cord between each individual vertebrae are spinal nerves. They weave through the spaces between each vertebrae, forming a cable of sorts that connects the brain to various parts of the body.

To simplify, a subluxation is when one or more bones of your spine move out of their normal position and irritate the spinal nerves by putting pressure on them. Any pressure or irritation on these nerves can inhibit or disrupt the signals traveling from the brain, down the spine and out the nerves. Think of your nerves like the fuse box in your house. If you were to go to the breaker circuit and switch off the kitchen breaker, you would stop the electricity from exiting the breaker and flowing to the area of your house it was connected to. In this scenario, the electricity represents the nerve flow and the kitchen is your body. This misalignment represents the subluxation.


There are five components that a Doctor looks for when attempting to detect a subluxation. They are:

  1. Spinal Kinesiopathology (the osseous component):

    This means that the bones are out of alignment from their normal position. This can lead to mobility restrictions.

  1. Neuropathophysiology (the nerve component):

    Due to the pressure put on the nerve from the vertebral subluxation, the communication system between the brain and the rest of the body is disrupted. This can lead to pain or symptoms.

  1. Myopathology (The muscle component):

    The surrounding muscle tissue becomes weak or tight can begin to atrophy or can even go into spasms.  This can result in scar tissue forming in the muscle fibers and affect muscular tone.

  1. Histopathology (The chemical component):

    This is where inflammation can set in and results in elevated temperature.

  1. Pathophysiology (the soft tissue component):

    Pressure on the nerves can lead to changes in the surrounding soft tissues. This can affect the tendons, ligaments and other tissues; it can occur near the irritation or anywhere along the path of the nerve. This can lead to spinal decay, scar tissue or long term damage and dysfunction.


There are many causes of vertebral subluxations: car accidents, improper lifting, alcohol, smoking, emotional stress, etc. The primary job of any Chiropractor is to detect and correct these areas of dysfunction through Chiropractic adjustments and restore the potential of the nervous system to its optimal levels.

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