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Stay Hydrated
As we grow older, we begin to lose or sensation of thirst. Because of this, older people rarely
drink enough water. Yet the problem is more more complicated than the simple issue of
not being reminded to drink enough water. Two other important body changes come into
play that makes inadequate water intake dangerous and sometimes even deadly.
Studies have shown that it takes a higher internal temperature to make an older person
sweat. Our lower cardiac output as we age does not move adequate blood flow to the skin
during exercise, which causes a delay in triggering the cooling effect of sweat. This can cause
a dangerous buildup of heat during exercise. Having plenty of water in the body will make
sweating more likely and less taxing to other systems.
The second issue with drinking a lot of water as you age is reduced kidney function and
ability to concentrate urine. This lowered function is key to understanding the less
efficient temperature regulation and dehydration issues that often come with aging.
What does “concentrate urine” mean when talking about the function of the kidneys?
Young kidneys are very efficient in filtering waste and then moving it out of the body with
whatever water it is given. When dehydration is occurring, the kidneys only require a very
small amount of liquid to flush its full waste production out of the body. That is the “concentrated”
part of the equation. But as we age, our kidneys become more inefficient, requiring more water
to move less waste. Consequentlly, our kidneys will draw down our body’s water stores,
even if that is detrimental to other systems in the body.
As with most things, exercise helps maintain the body’s ability to sweat - but as you
exercise it is even more vitally important to drink water before, during and after exercise.
You should have a regular schedule of water drinking through out the day. Try not to go
more than a few hours without a full glass of water. Oh, and teas, sodas, coffee and
alcohol do not count towards your water totals. Most nutritionists simply don’t count teas,
sodas and coffee in daily water totals, since they require water to flush their waste products
out of your body, and alcohol actually has a dehydrating effect. The more whole fruits
and vegetables you eat, the more water you intake through your diet too.
And last, but not least, drinking water helps create a sensation of fullness. Many times,
that “I just need a little something” feeling that causes you to go looking in the
fridge and kitchen cabinets is actually dehydration. If you are feeling a “snack attack” coming
on, drink 6 to 8 ounces of cold water and wait a few minutes. You will be presently
surprised to find that the need for a snack has went away.
To Do: - Determine how much water you are consuming
per day. Keep a “water log” for a day or two. Notice when you drink and how much.
Are there long periods of time during the day
- Try to find the part of the day that is the longest stretch without water. Make a
new habit to drink at least a big glass of water during that time period. If you work,
keeping a glass of water available at all times can really boost your daily water intake.