Tips to Stay Hydrated!
With more than 70% of our bodies being made up of water, proper hydration is a must for functioning at our best. On an average day –not accounting for summer heat or exercise — our bodies can naturally lose up to 80 oz. of water! After the age of 65, dehydration is one of the most common preventable causes of hospitalization.
The myriad of physiological changes that occur as we age directly increases the risk of dehydration. Often we experience a decrease in our thirst sensation. Our metabolism slows down. We require fewer calories and a decrease in appetite means we’re getting fewer fluids from solid foods. Medications also add to the risk of dehydration.
The Daily 64, or Half Your Body Weight
All adults should drink at least 64 oz. (equivalent to four 16 oz. bottled waters) of water or other non-caffeine drinks per day. Not all bodies are the same so another way to know how much water you need is to weigh yourself and then divide that number in half. This is the number of ounces you need per day. For example a 150 pound person needs 75 oz. of water per day.
Staying hydrated requires a healthy combination of drinking, eating and environmental factors. Typically, food accounts for 20 percent of a person’s daily total water intake. Foods that help with hydration include melons, berries, apples, cucumber, celery, cauliflower and many more.
The best liquid for staying hydrated is water. Other options for drinks include milk, sugar-free juice and coconut water. It is important to avoid or limit diuretics such as coffee, tea and soda. These caffeinated drinks prompt the body to flush out fluids, making it more difficult to remain hydrated.
Tips to help keep you hydrated:
1.Drink small amounts throughout the day — not huge amounts at once. Do not rely on being thirsty as an indicator to drink water. There are phone applications such as Idrated, Waterlogged, and Daily Water that alert you to drink water on a regular basis.
2.Always have a water bottle with you! Make it bright! Studies have shown that just carrying a water bottle around increases fluid intake. Having a bright one that is noticeable increases fluid intake by three times.
3.Drink your foods! Eat more berries, melons, cucumbers and other foods that help with hydration. You can even add them to water to give the water a little extra zing!
4.Drink water when you go out to eat! Not only is it free but it can help prevent you from overeating as well as keep you hydrated.
Remember an ounce of prevention (or 64 ounces of water a day) is worth a pound of care!
Brittany Lawhorn is the Nutrition Care Manager at Lenbrook, where she helps residents improve or maintain their health with nutrition. She holds a bachelor’s degree in Nutrition and Dietetics from Life University, and is a Registered Dietitian. Brittany is currently pursuing her master’s degree in Health Education from The University of Alabama.