Your body needs water to keep it functioning at its best. According to the National Council on Aging, water helps with digestion, regulating body temperature, keeping joints lubricated and removing waste and toxins. When you don't consume enough water, you may experience headaches, fatigue and difficulty concentrating.
Older adults are at a higher risk of dehydration because there's less water in our bodies as we age. It can be difficult to maintain adequate fluid levels due to chronic illness, mobility challenges, a decreased sense of thirst and some prescription medications. If you find your medicine makes you go to the bathroom more frequently, for example, you may need to drink extra fluids to make up for it.
An article by Tufts Medicine suggests that the recommended eight glasses of water a day came from the U.S. Food and Nutrition Board in the 1940s. More recent guidelines suggest that 11 to 15 cups of water per day is an appropriate amount.
In reality, a person's optimal water intake depends on their age, activity level, health and day-to-day circumstances. Your body loses water when you perspire, so it's good practice to drink more H2O if you've been participating in an exercise program at Bethesda Gardens Arlington or it's a hot day in Texas. You also need more water if you're sick and experiencing nausea or diarrhea.
Tea and coffee are made up mostly of water and count toward your daily fluid intake, so feel free to enjoy a cup when you're dining at our assisted living community. Coffee and tea contain caffeine, which can be a diuretic, but there's not usually enough in a cup to cause dehydration.
You shouldn't rely on tea and coffee for all your fluid intake, however. It's best to consume caffeinated beverages in moderation. If caffeine is a concern or you're drinking multiple cups of tea a day, you can opt for herbal or decaffeinated varieties.
Water is the healthiest choice for staying hydrated because it's free of sugar, caffeine and calories. Tap water will do the trick, but you can choose sparkling water if you like a little fizz.
You can drink other beverages to meet your fluid requirements, although it's best to avoid sodas, energy drinks and drinks high in sugar. Here are some healthy choices:
Alcoholic drinks don't count toward your daily fluid intake. As a diuretic, alcohol moves fluid out of your body and can cause dehydration.
Liquids aren't your only option to help with hydration. UCLA Health notes that the body typically takes in about 20% of the water it needs through food. Soup, stew, yogurt, oatmeal, ricotta cheese and pasta sauce are rich in water. Some fruits and vegetables are more than 80% water, including:
Sometimes, it's best to listen to your body. If you feel thirsty, your body is likely saying it's time to have a drink. Another sign is the color of your urine. If you're properly hydrated, your pee should be pale yellow or the color of straw. Urine that's medium or dark yellow is more concentrated and could be a sign of mild dehydration. Some medications or supplements, such as vitamin B, can cause bright yellow urine, so consult your doctor if you're wondering about your hydration levels.
If it's hard to consume enough water during the day, here are some tips to help you stay hydrated:
Sip a little at a time. If you find it daunting to drink a glass of water in one sitting, sip small amounts throughout the day to maintain your hydration levels.
