Hydrating Through Life

Everyone hears how important water is and staying hydrated, but not everyone knows that your hydration changes as you age.

Functions of Water in the Body:

Help remove waste and keep your kidneys functioning well
Regulate body temperature -> especially during exercise!
Lubricating joints
Hydrating your biggest organ....The Skin

That is just a few of the many roles that water plays in the body.

As you Age:

Body composition changes with age, people tend to lose muscle mass. Muscle is one of the major storage units for water. So, as you lose muscle, your ability to hold onto water will decrease slightly.
Many medications affect hydration status -> to include types of diuretics, laxatives, some diabetes medication, etc.
Thirst cues are decreased with age. This means there is less of a reminder from your body that you should drink water. It has to become a more conscious effort to drink water throughout the day.

What counts as a "fluid":

Fluids can be more than just plain water. Coffee and tea can count towards daily fluid goals and help with hydration. Recent research has found that caffeine has less of an affect on hydration status than we previously thought. However, it is recommended that one serving of caffeine is never more than 200 milligrams and your daily total of caffeine intake should never be more than 400 milligrams.

There are many hydrating foods as well. Fruits and vegetables carry a good amount of water with them and have nutrients and electrolytes that can help with better absorption of fluid. Some really great hydrating foods are: cucumbers, lettuce, tomatoes, zucchini, watermelon, honey dew melon, cantaloupe, strawberries, citrus fruits, apples, etc.

Milk is also great for hydration, whether it is cow's milk or a milk alternative the fluid and nutrients are beneficial for hydration.

Tips to Stay Hydrated for Years:

Don't get bored

Water doesn't have to be boring, spice it up with infusions from things like: strawberries, watermelon, cucumber, mint, oranges, berries, etc. You can also make things like fruit popsicles for hot days. No added sugar seltzers are great option as well, either alone or mixed with plain water for a more muted flavor and carbonation.

Limit alcohol intake

Alcohol is extremely dehydrating because it is a strong diuretic. Keep alcohol intake to a minimum and try different "mock-tails" or flavored waters instead.

Water Temperature

Find your perfect temperature of water. Try iced, room temperature, or even warm water and see which one is more appealing for you to drink.

It can also be helpful to change the water temperature based on how much you are drinking, if you are feeling like a dried up sponge and need to drink a good amount of water fast... try a room temperature water so you don't get a brain freeze! If your goal is to cool down or just sip water, iced may be the right choice. If you're trying to warm up, but don't feel like having more caffeine, give a warm cup of water a try (even adding a touch of lemon and honey can make it more relaxing).

"Emotional Support" Water Bottle

Carry a water bottle around with you wherever you go as a visual reminder to drink your water. This becomes even more important as you age and your thirst cues are down. It can also help to set a timer or reminder to sip your water at regular intervals throughout the day.

Try out this Hydrating Popsicle recipe for the next heat wave!