Many seniors don't drink as much water as they should, making them more vulnerable to dehydration. But how much water do you really need? The National Council on Aging recommends taking your body weight and dividing it by three, then expressing that number as ounces. For example, if you weigh 126 pounds, you'd aim to drink 42 ounces daily.
Note that your hydration needs change from day to day. If you visit Benson Sculpture Garden in August, you may need extra water to replenish the fluid you lose while walking around in the hot sun. On low-activity days, you may need a little less water than usual. You may also need to increase your water intake if you're on a diuretic, which is a type of medication used to flush excess fluid and salt from the body.
If you have any concerns about your fluid consumption, schedule an appointment with a health care professional. You may need more water under the following circumstances:
Water accounts for up to 60% of your body weight. Even when you're not drinking, your body is hard at work attempting to maintain just the right balance of water and other substances. For example, your kidneys can conserve water if you're a little dehydrated or produce more urine if you need to get rid of extra fluid. Sweating also plays a role in how much fluid you have in your body.
Water doesn't just quench your thirst. It's also involved in these functions:
As you get older, you don't experience thirst the same way you did when you were young. Therefore, you may be dehydrated even if you don't feel thirsty. To stay hydrated, follow these tips.
Fresh fruits and vegetables are loaded with water, so eating them frequently can help you increase your water intake. Cucumbers, watermelon, pineapple, peaches and bell peppers are all good choices. They're also easy to add to your diet. Try having some pineapple with cottage cheese at breakfast, a slice or two of watermelon at lunch or a salad bursting with cucumber slices and bell pepper strips for dinner.
If you can't eat many fruits and vegetables due to dental problems or chronic health issues, try adding more liquids to your diet. Chicken soup is a comforting option for cold winter evenings, while gazpacho is a refreshing treat during the summer. Ice cream, pudding and gelatin all turn to liquid after you eat them, so consider having a sweet treat once in a while. Just be sure to choose snacks and desserts that fit your unique dietary needs.
Sometimes increasing your water intake is as easy as keeping water with you wherever you go. If you don't already have a reusable water bottle, get one as soon as possible. Look for a bottle made from stainless steel to ensure it doesn't absorb any odors. Stainless-steel bottles also tend to be much sturdier than their plastic counterparts. Fill your water bottle in the morning and keep it with you as you run errands, attend fitness classes and spend time with friends.
When it comes to increasing your water intake, your smartphone could become your best friend. Simply use your alarm or favorite reminder app to schedule water breaks into your normal routine. Your body will thank you.
