Are You Staying Hydrated?

Well…did you START?  Did you at least make one small change in your exercise routine even if it was taking the stairs instead of the elevator?  Maybe all you can do right now is upper body strengthening.  Whatever it is remember all the benefits to you and a healthy lifestyle, but you have to make the decision to START.

To add to your healthy mindset, are you staying hydrated?  What’s the big deal about drinking water?  I know it’s important but why?  Yes, I get thirsty, but I’m confused about how much I actually need to drink.  It’s been reported that water accounts for 60% of our body – approximately 11 gallons which equates to about 92 pounds in a 155 pound person. The bottom line is drinking water (either plain or in the form of other fluids or foods) is essential to your health.

Think of water as a nutrient your body needs that is present in liquids, plain water, and foods.  Kaiser Permanente nephrologist Steven Guest, MD, says, “Fluid losses occur continuously from breathing, sweating, urinating, and more.”  Digestion, absorption, circulation, creating saliva, transporting nutrients, and maintenance of our body’s temperature are all needing water and other fluids.  When your water intake doesn’t equal your output, you can become dehydrated.  In fact, if you're thirsty you’re already slightly dehydrated.  Warmer temperatures, strenuous exercise, high altitude, taking medications all accentuate our need to keep our bodies hydrated.  Older adults whose sense of thirst may not be as sharp definitely need strategies to keep hydrated.   I know, for me, I have a harder time drinking water/fluids during the colder months.  We make sure when people are visiting us here in Colorado, we push the fluids or headaches are the first sign of dehydration.  At 87, I suggested my mom keep a glass of water on her counter and make a tally mark when she finished one glass and filled another.  She would think she was drinking far more water than she actually was drinking so the tally marks were helping her keep track of what she was actually drinking.   

So specifically, how does water impact our breath, muscles, and even our brain function?  Researchers hypothesize that not having enough water could reduce oxygen flow to the brain! “Staying hydrated keeps your memory sharp, your mood stable and your motivation intake.”  The next time you’re feeling ”out of sorts” or you're struggling to come up with solutions to a problem/issue try drinking a glass of water. Really?  Yes, it really does work – try it.   Did you know your heart has to work harder when you're dehydrated?  Dehydration lowers your blood volume.  It takes more for your heart to pump the reduced amount of blood and get enough oxygen to your cells.  This then makes everyday activities like walking up stairs – as well as exercise – much more difficult.  It makes sense, I just hadn't thought of it quite that way.

Your kidneys need water to filter waste from the blood and excrete urine.  Keeping hydrated may also help prevent urinary tract infections and kidney stones. “Your kidneys do an amazing job of cleansing, and ridding your body of toxins as long as your intake of fluids is adequate,”according to Dr. Guest MD.  

Research is suggesting the following tips to help you take in more fluids:

1.    Have a beverage with every snack and meal.

2.    Choose beverages you enjoy as you’re more likely to drink more liquids.

3.    If you're not a fan of plain water add either lemon or lime concentrate for added flavor.

4.   Eat more fruits and vegetables.  Their high water content will add to your hydration.  About 20% of our fluid intake comes from foods.

5.   Keep a bottle of water with you at all times – in your car, by your night table, out on the counter at home, or on your desk at work. 

6.   Be sure to choose beverages that meet your individual needs.  If you're watching calories, go for the low calorie beverages or better yet, just water.

7.   Drink water, juice, milk, coffee or tea – anything but alcohol. 

8.   Be aware that alcohol interferes with the brain and kidney communication and causes excretion of fluid which then leads to dehydration.

9.   Water-rich foods include fruits, vegetables, broth based soups, oatmeal, and beans.

So how much water should I be drinking?  We've probably all heard  we need to take half our body weight for the number of ounces of water we should drink daily.  Mayo Clinic suggests that this is just a guideline as everyone has different needs.  What is your activity level, do you live in high altitude areas, are you taking prescription medicines, are you a senior, are you an athlete competing on a regular basis etc.?  Half your weight is just a baseline as you may need much more than that.  Pay attention to your water and fluid intake as it does make a difference in your overall health! If you've not been a water drinker, START now.  It's a habit that takes time to develop, but it's important to your health, and it's easy to do. 

Here’s to your healthy hydration!