During summer, the media and our doctors always advise us to minimize heat wave exposure, spend more time indoors, and drink as much water as possible. In theory, we all know that we should drink those 8 glasses of water on a daily basis to stay hydrated. Nonetheless, very few people can actually stick to this healthy hydration habit and turn it into an essential pillar of their new lifestyle plan. This brings us to a very important question: why exactly do we need water in the first place?
Facts about Hydration
It’s no secret that our bodies are made mostly of water. What you may not know is that an ideal balance between electrolytes and the water in our bodies is the key element that determines how our entire organism functions, and influences the overall performance of our muscles and nerves. Drinking water is an important action that serves multiple purposes in the human body, including the elimination of waste through urine, temperature, blood pressure and heart rate regulation, and an effective method to maintain a healthier metabolism.
In this context, it shouldn’t surprise us that dehydration can be linked to a great variety of health concerns, ranging from altered behavior to loss of consciousness, depending on its extent. Deprived of water, the human body will inevitably start to shut down, forcing one to cope with a wide array of alarming symptoms, including confusion, faintness, accelerated breathing or loss of consciousness. Many individuals think that they can safely avoid all these issues by simply eating three to five healthy meals a day and enjoying a couple of beverages with each meal. In reality, their bodies may be 1 or 2% points away from dehydration or a more serious health problem, according to WebMD.
Even the slightest changes in the human body, which may lower one’s level of hydration, could easily become responsible for performance detriments. As a matter of fact, even a 2% drop in body water could very well lead to dehydration. When water levels report a 3 or 4% decrease, this sudden change may also trigger other alarming consequences, such as increased body temperature and increased heart rate. As we age, our bodies start to lose water at a faster pace, because of a gradual muscle mass loss and a higher percentage of fat cells. At the same time, as we age, our kidneys are less able to concentrate urine in a smaller amount of water, thus the elderly end up losing more water than young adults.
Unidentified and untreated, dehydration may pose significant health risks, including loss of consciousness, low blood pressure and convulsions. In this context, seniors whose wellbeing and health are threatened by chronic health concerns should be under the constant supervision of caregivers who know how to identify and address the symptoms of mild dehydration (weakness, sleepiness, headaches, dry tongue, deep yellow or dark urine), and severe dehydration (faster breathing, sunken, dry eyes, convulsions, wrinkles on the skin, severe cramping and low blood pressure).
Dehydration and Risks for Older Adults
Anyone is exposed to dehydration risks if they end up losing too many fluids. Children, infants, individuals suffering from chronic diseases and older adults are more susceptible to dehydration and its long list of potential complications. The elderly are more likely to suffer from dehydration for different reasons. First of all, their bodies are less able to preserve water and respond to temperature changes.
Seniors also have a less acute thirst sense, so they are less inclined to meet their body’s fluid needs by drinking water or eating fresh, watery foods. Older individuals, especially the ones suffering from dementia, may forget to drink or eat. Such people usually require the quality senior care services and constant monitoring offered by a long-term care facility, where therapists and dependable staff members could monitor their evolution and help them make healthy dietary choices. Proper care plays an important role in this equation, considering that neglect or disability may stop the elderly from staying healthy and well-nourished.
Unfortunately, a higher risk of dehydration can be linked to several chronic diseases, not just untreated diabetes and dementia. Heart failure and kidney disease are only two of the health concerns that make individuals more exposed to dehydration. Even a cold can impact one’s level of hydration in a negative way. First of all, a sore throat may stop people from drinking or eating as much as they should while they’re sick; secondly, fever makes things worse by increasing dehydration.
In short, while dehydration may be the effect of an insufficient water intake, it can also be caused or worsened by a number of additional factors, such as excessive sweating, several chronic diseases, and the side-effects of prescribed meds, which may include diarrhea. Aging people are more susceptible to dehydration and its complications for two main reasons: they are less aware of their thirst, and their bodies are less able to restore their fluid balance.
Tips for Staying Hydrated
Many people, especially the elderly and those with extremely busy schedules, may find it difficult to stay hydrated. Here are a few tips that anyone can apply to prevent the risk factors associated with dehydration, and give their bodies as much water as they need to function optimally.
Set Achievable Goals
For starters, one should assess his or her body’s need for fluids before implementing any lifestyle or diet-related changes. How much water does your body actually need? There is no simple, definitive answer to this question. Each day, we lose water through bowel movements, perspiration and urine. In order to help our bodies function in an ideal manner, we should replenish our water supplies by consuming watery foods and drinking as many beverages as possible. How much is actually enough?
According to the numbers provided by the Institute of Medicine, cited by Mayo Clinic, men should stick to 13 cups (the equivalent of 3 liters of beverages per day), while women should drink 9 cups, or approximately 2.2. liters of beverages daily to avoid dehydration. In this context, many people could question the relevancy of the classic “8 by 8” drinking rule, which states that one should drink 8 x 8-ounce glasses of water every single day to avoid dehydration and adopt a healthy diet. By following this rule, people would end up drinking 1.9 liters of water, which isn’t far from the recommendations made by the Institute of Medicine.
At the end of the day, people should consider drinking approximately 2 liters of fluid a day, given that all fluids play an important part in their optimal hydration plan. Instead of setting goals that are very difficult to attain, like drinking 8 glasses of water when one barely manages to drink one or two a day at this point, people should implement changes with their personal preferences, habits and lifestyles in mind. Those who can’t drink this much water can prevent dehydration by eating plenty of watery foods and having an extra cup of coffee, tea or both.
Keep a Journal
Also, by keeping a food and beverage journal, people could understand the real needs of their bodies and address them in the most effective manner. Keeping a journal is a great way to see how your body responds to dietary changes, and how much water (or any other fluids) it needs to function properly.
Keep in Mind That Every Cup Counts
If you think that drinking 8 glasses of water is a mission impossible, take a bit of time to analyze your daily habits. If you drink soda or caffeine, you should know that this habit can actually help you stay hydrated. Contrary to popular belief, coffee and soda won’t make you dehydrated. Their diuretic effects are mild when compared to the fluids that they contain and may help your body absorb.
Embrace a Healthy Diet
Even if you don’t drink coffee or soda, and can’t drink many cups of water on a daily basis, there are still several ways in which you could prevent dehydration season after season. Those who are currently striving to improve their hydration level should start by eating more watery foods, such as yogurt, fresh fruits and soups. Aside from being delicious, these foods contain a lot of water, and will help prevent cravings and make people feel full and satisfied for a longer period of time. Salads, oranges and watermelons are excellent options at hand for those who want to get more water via the foods that they eat each day.
All in all, we call all agree that water sustains life. This is why all adults, regardless of their age, overall state of health and lifestyle, should strive to achieve and maintain an ideal level of hydration. For the same reason, families should consider opting for quality senior care designed to help their elder relatives avoid a wide array of age-specific issues, including isolation, depression, neglect and dehydration.