The Importance of Water
Drinking water is vital for the whole body and is the most effective means of ensuring overall health:
Water makes up 60% of your body weight with every system in your body depending on water.
More than 2/3rds of the brain is made up of water.
Our bodies use water for digestion, water carries nutrients to our cells, is essential for blood circulation, and flushes toxins out of vital organs.
Water is a vital nutrient that the body cannot store for later use.
With aging, seniors are more at risk of mild dehydration due to decrease sense of thirst as we age, and kidneys having decreased ability to concentrate urine.
Lack of water, called dehydration, can be quite dangerous and can lead to decrease blood volume, which lowers the amount of blood sent to the major organs of the body, especially the kidneys. Therefore, it is especially important for an older adult to keep up his or her fluid intake.
But how much should your loved one (and you!) drink each day? Experts say that a minimum of eight 8oz ounce glasses of water daily is needed. If it’s hot outside, or you or your loved one is physically active, or you have a diet that is high in protein intake, caffeine, or alcohol, it increases your need for water.
How can I know I am getting enough water?
Check your urine: It should be clear or pale yellow.
How can I keep track of how much water I drink each day?
Fill a clear pitcher with 64 ounces of water every night before going to bed and place it in the refrigerator. As you pour water from the pitcher throughout the day, you can visualize the water going down as you reach your daily goal.
Number a set of water bottles from 1 to 8 each morning. When you finish with bottle #8, you have met your goal for the day!
Are there healthy alternatives to drinking plain water?
If you find it difficult to drink eight glasses of water in a day, don’t switch to sweetened beverages such as soft drinks and fruit juices! These typically contain unhealthy amounts of sugar. Consider instead eating foods that are high in water content, such as fruits and vegetables. Or try flavoring your water with lemons, limes, watermelon, and even cucumber for a refreshing taste.
How do I know if I or my loved one is getting enough water?
The warning signs of dehydration include nausea, vomiting, headache, lightheadedness, loss of energy, sleepiness or tiredness, muscle weakness or cramps, low-volume and/or dark-colored urine, constipation, muscle or joint soreness, dry skin, dry/chapped lips and tongue, elevated body temperature, and water retention problems.
Here are some other tips for keep your water volume at a healthy level:
Drink before you are thirsty, in fact, when the sensation of thirst arises, the body is already slightly dehydrated.
Caffeine products such as coffee, tea, soda, and chocolate act as a diuretic causing increase urination and water loss. Balance your caffeinated beverage intake by drinking an equal amount of water during the day.
If you are trying to increase your appetite, do not drink your water before a meal, as this works to suppress the appetite. Have your water with your meal or following your meal.
Always keep a water bottle with you and drink throughout the day.
Eat foods with high water content.
Fruits that contain high water content include watermelon, strawberries, grapefruit cantaloupe, peaches, pineapple, cranberries, oranges, raspberries, apricots, blueberries, plums, apples, pears, cherries, grapes, and banana shake higher water content.
Vegetables that have high water content include cucumbers, iceberg lettuce, celery, zucchini, radishes, tomatoes, mixed green salad, green cabbage, cauliflower, eggplant, red, yellow, and green peppers.
