Why Staying Hydrated Is Even More Important as You Age
Every day, no matter your age, you should make drinking the recommended amount of water a priority. Staying hydrated is crucial for your overall health and is an important part of your daily routine. Your body is made up of approximately 60% water and even slight dehydration can have an impact on your quality of life and overall well-being.
There are several reasons why you should make drinking plenty of water throughout the day a priority. Regardless of whether you are young and in college or residing in an assisted living community, here are several reasons why you should make increasing your daily water intake a priority.
It Improves Your Skin
Your skin deserves a lot of love and attention. It receives a lot of wear and without proper care, you can easily damage it. When you are fully hydrated, the water will boost your skin health. Proper hydration diminishes wrinkles and potential skin disorders. It also is important to reduce swelling and puffiness, which can occur from a rough night of sleep or from high-stress levels.
Water Keeps Your Joints Healthy
Water is essential for your joints. It helps to lubricate the joints, making it easier to move and reduces the risk of injuries and joint pain. As you move your body, your joints can experience a lot of shock. This is evident in all types of exercises from walking and running to strength training. Water is one way to protect your body and to help you stay fit.
It Keeps Your Digestive System Working Hard
Your digestive system works hard each day. For it to function properly, water is needed. When you are dehydrated, your body can experience constipation and stomach pain. You may also increase your risk of heartburn. When you stay well hydrated, your digestive system has the fuel it needs to properly work and to ensure everything is moving throughout your body as it should. You will not only feel better but all major functions of your body will move well.
Water Improves Your Kidney Health
The job of your kidneys is to regulate fluid in your body and filter out the toxins from your insides. When you do not have sufficient water for your kidneys to function, it can cause a variety of serious health conditions including kidney stones and other diseases. Additionally, water is needed for essential vitamins and minerals to travel throughout your body and reach your kidneys. This will keep these vital organs healthy and working and its best.
Symptoms of Dehydration
It’s important to recognize the early symptoms of dehydration so you can act to help yourself or your loved ones. Those early symptoms include:
- Dark-yellow urine
- Fatigue
- Dizziness and headaches
- Muscle weakness and cramping
- Low blood pressure
- Lack of coordination and confusion
How to Increase Your Daily Water Intake
Even if you are not receiving dementia care, remembering to drink the recommended amount of water each day can be a major challenge. There are many beverages that may be more tempting such as coffee, soda, and alcohol. If you struggle to drink the recommended amount of water each day, here are a few tips to assist.
Set a Timer: Many individuals do not drink enough water because they tend to forget throughout the day. To prevent this from happening, turn on a timer. Every hour, set the timer and once the timer goes off, drink 8 ounces of water. When you do this for at least eight hours a day, you will have drank 64 ounces of water, greatly increasing your water intake.
Drink One Glass of Water Before Each Meal: Before you sit down for each meal, drink at least one full cup of water. This will not only help you increase your water intake throughout the day, but it is a terrific way to prevent overeating. This cup of water will make you feel full faster, reducing the amount of food you consume during each meal.
Eat Water-Rich Foods: There are many fruits, vegetables, and other healthy food items that contain high levels of water. By eating these foods regularly, you will increase your daily water intake without even realizing it. Many of these water-rich foods you can incorporate into a variety of meals and when residing in a senior living community, these foods will be available on a regular basis.
Several water-rich foods you may consider including in each of your meals include:
- Watermelon
- Cucumbers
- Strawberries
- Lettuce
- Broths
- Zucchini
- Skim milk
- Bell Peppers
- Celery
Carry a Water Bottle Throughout the Day
As you walk to each of your activities throughout the day, bring a water bottle with you. You may find that you will sip on the water throughout the day, increasing your water intake. Consider a large water bottle, such as one that is 32 ounces or larger, as you will not need to fill up the water bottle often. Make it a goal to refill your water bottle at least twice each day.
Add Some Flavor
It can be hard to drink plenty of water if you do not like the boring and bland taste. If you want something with a little more flavor, there are many ways to spice it up. For example, add fruit or herbs such as mint to your cup of water. This will give your water a little more flavor and you may reap a few additional health benefits as well.
Water should be an important part of your life no matter if you are a young child or receiving memory care. For those receiving senior care, talk to your doctor for recommendations on how much water you should consume each day and a few additional tips to help you increase your daily intake.
