How much water is enough?
It is very important to be adequately hydrated for proper bodily functions. A diminished sensation for thirst naturally occurs as we age. Thus older adults can't rely solely on their sense of thirst but must force fluids. How do you know how much is enough? That answer depends on several things. At least 8 cups (8 oz.) are recommended, which can include tea, fruit juices, soda, lemonade, gatorade, and coffee. Keep in mind caffeine and alcohol are diuretics and can interfere with hydration, causing your body to eliminate fluids. Water-filled fruits and vegetables add to your hydration level but not in any great amount. Living in a hot or dry climate, infections, diarrhea, and diuretic medication all contribute to fluid loss and a greater need for increasing water. Furthermore, a diet rich in fiber or taking a fiber supplement warrants an increase in water intake. So as a rule of thumb, start out with at least 8 glasses of water or other fluids per day unless contraindicated by a medical condition such as renail failure, edema, or congestive heart failure.

What causes dehydration?
Dehydration can be a serious life threatening condition and should not be taken lightly. I don't say this to scare you but to educate you on the importance of proper hydration. Many seniors every day are admitted to the hospital for dehydration. Inadequate fluid intake is obviously the most common cause of dehydration, but you can also become dehydrated from diarrhea, environmental stress, and through excessive urination from poorly controlled diabetes. There are several signs and symptoms of dehydration. They are thirst, decreased urine output, dark yellow urine (generally the lighter your urine the better), constipation, fatigue, headache, dizziness, muscle cramping, nausea, increased body temperature, sudden onset of confusion, decreased blood pressure, and itchiness. If left untreated, dehydration can lead to heat stroke and be fatal. It is worth noting here, that two thirds of all heat stroke victims are age 60 or older. This is a preventable condition. I think I have stressed enough how important it is to drink fluids regularly throughout the day and not just when you are thirsty or during and after exercise. Women should take note that there is less chance of holding on to extra water weight if the body is well hydrated. Your body will excrete the excess sodium from your diet instead of making you feel bloated. Staying hydrated when exercising is very important. Try weighing yourself before and after exercising. Each pound lost is equivalent to 16 fluid ounces! It is very easy to lose 1-3 pounds in one exercise session. You will need to replace those fluids to stay well hydrated.

What are new studies showing?
A new study published in the May 6th issue of The New England Journal of Medicine found that a high fluid intake reduces bladder cancer risk. It is believed that fluids through the bladder may reduce levels of contact between potential carcinogens and sensitive bladder tissues, thereby reducing the risk for cancer. The research team followed 48,000 men in a 10-year period. Men who drank more than ten 8-ounce cups per day were at 49% lower risk for bladder cancer. Generally, bladder cancer decreased by 7% for every increment of 240 ml (one cup) in daily fluid intake.

How can I get the recommended daily amount of water?
Here are some tips to help you get at least 8 cups of water a day. Drink a glass as soon as you get up. Drink a glass before every meal (this will also help minimize overeating). Drink a glass before and after you exercise. Drink some water every 10-15 minutes while exercising. Drink a glass if you are feeling fatigued. Drink a glass if you are getting a headache or something hurts like muscle cramps. Drink a glass if your urine is getting dark or has a strong oder. Keep a glass next to you throughout the day to sip on (especially when driving). Drink a glass if your are feeling tired or fatigued. Your body will be able to perform all of its bodily functions easier if it is well hydrated so drink up!

by Carol Glasscock, MS,PT