With the cooler weather, you might not think about being hydrated but it's not just about the outside temperature. Fact is, water is needed for nearly every function in our body, and it’s often necessary for medication to work properly. Another fact you may not know is that as we age, our sense of thirst diminishes. You might not even realize you are becoming dehydrated. The best way to avoid dehydration is to make an active effort to drink up.
Dehydration is a condition caused by an insufficient consumption of fluids. In short, it means your body doesn’t have enough water to carry out normal functions. Hydration is essential to your body because it regulates numerous bodily functions such as digestion, body temperature, joint lubrication, etc. You lose water simply through breathing, perspiring, and going to the bathroom. If you fail to drink enough water, you can experience health complications ranging from mild to severe, including hospitalization.
Hunger and thirst decline with age, leading you to consume less fluids. Natural changes to your body composition reduces the amount of water in your body. Medications can also cause dehydration by increasing urination. Prescriptions for blood pressure, heart and kidney disease can use diuretics and ACE inhibitors that increase urination.
While the body can store food, it has no way to store water. You have to replenish your water supply every day. Symptoms of dehydration include dark-colored urine and/or less frequent urination, feeling weak or dizzy, headache, confusion, muscle cramps and dry mouth.
How much is enough? A common way to calculate how much water to drink in a day is to take your body weight and divide by three to determine the number of ounces to drink in a day. For example, if you weigh 150 lbs., you should drink 50 ounces of water every day.
However, if you are very active or live in a warm climate, or even take certain medications, you may need more water to stay hydrated. Now that you know how much you have to drink, here are some tips for getting your water every day:
Drinking enough water each day can have remarkable health benefits such as healthier skin, boosted metabolism, increased brain function, and overall, more energy. It can help regulate your body temperature and even help you lose weight. Maintaining hydration can also prevent or limit diseases, infections, joint pains, headaches, and kidney stones. It can help regulate digestion, decrease heartburn and improve your teeth and gums.
So go ahead, fill up your glass with some refreshing water and make a date to hydrate!
[1] Nutrition and Health Eating. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
[2] Hydration for Older Adults (2021). National Council on Aging, https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health