Staying Hydrated

Now that summer is in full swing and we are all enjoying more time outdoors, it is important to remember to stay hydrated.

Our bodies are about 60% water, and water is vital for all bodily functions. Water makes bodily fluids (tears, saliva, sweat), removes waste, supports digestion and nutrient absorption, manages body temperature, maintains blood pressure, and helps the heart and brain work more efficiently.

Engaging in activities, particularly in the higher temperatures, or even just sitting out in the hot sun, causes the body to sweat to regulate body temperature. This fluid loss needs to be replaced to keep the body running properly.

Older adults may face a higher risk of dehydration due to changes in the body, chronic health conditions, medications, and a weakened thirst response.

Signs of not being properly hydrated include: tiredness, dizziness, thirst, dark colored urine, urinating less than usual, headache, dry skin or mouth.

Sugary drinks like soda, sweetened teas and coffees, fruit juices, sports, and energy drinks may worsen symptoms, increase urination, and leave you more dehydrated. Sugary, alcoholic and caffeinated beverages should be avoided.

While water is always the best choice to replenish lost fluids, unsweetened and decaffeinated coffee and herbal teas can also help keep you hydrated. Coconut water is another excellent choice. Milk is also an option. Foods that contribute to hydration include cucumbers, celery, lettuce, tomatoes, zucchini, watermelon, cauliflower, bell peppers, asparagus and strawberries.

You can also add any of these hydrating foods to your water to quench your thirst. Lemon or lime can be added for flavor and vitamin C. Or make some infused water with herbs like mint or basil.

Recommendations vary on how much water is needed in a day, depending on age, gender, activity level and the environment. To stay hydrated, drink sips of water throughout the day, even if not feeling thirsty. Carry a water bottle. Set a daily goal and set a timer as a reminder.

Drink up and follow the links below for more information on staying hydrated.

Denise Andreas, dandreas@swcaa.org

Drink More Water with these Healthy Infused Water Recipes

Dehydration in Older Adults: Symptoms, Prevention, and More

Staying Hydrated, Staying Healthy | American Heart Association

How Much Water You Should Drink Every Day

Hydration hacks: How to drink more water every day | UCLA Health