One of the simplest things we can do to protect our kidneys, heart, circulation, skin, and just about every other system in our bodies is to drink more water. Unfortunately, as many as 40% of seniors do not consume enough fluids. Now that we’ve entered Spring and the weather will start warming up, being aware of proper hydration and the dangers of dehydration is more important than ever. As many as a quarter of adults are chronically dehydrated, which can lead to you feeling unwell and exacerbate your underlying health conditions, and increase your risk of heat exhaustion and serious medical issues like blood clots.
The symptoms of dehydration include signs like dark urine, kidney issues, dry, flaky or itchy skin, frequent headaches especially in the heat or after exercise, fatigue, constipation, trouble concentrating, or a dry mouth and throat.
The good news is that, barring a chronic kidney disease or orders by a doctor to limit fluids, there’s no risk associated with drinking more water. And hydration doesn’t have to be a complicated issue with a complicated solution, it is simply a matter of drinking more fluid than your body uses each day. Extra water will simply be expelled as urine. A good rule of thumb is that the clearer your urine is, the more hydrated you are.
We’ve all heard that we are what we eat, and we’re all probably aware that our bodies are mostly made of water. So when we’re running low on water, it causes virtually every system in our bodies to function less effectively. Drinking water will help to lubricate the joints, aid in the production of saliva, keep skin hydrated and less vulnerable to certain skin conditions, improve digestive function and reduce constipation, keep your blood the appropriate consistency which makes it easier to maintain healthy blood pressure, increase exercise performance, and prevent the consumption of sugary drinks which are empty calories.
Drinking water isn’t exactly a flavorful experience, especially if you’re used to drinking soda or juices. Switching to water can feel bland, but you can make it more palatable without compromising the health benefits. You can flavor your water with citrus or other fruits, either by squeezing the juice into a glass of water, or adding pieces of whole fruit to a jug or carafe to infuse the water.
If you find yourself not feeling thirsty much, or you’ve lived with dehydration for so long you’ve learned to simply ignore the signs, it can be difficult to remember to take in water. Try setting an hourly alarm on your watch or phone, to remind yourself to take water breaks. You can also use cues, such as taking a sip of water every time you get up to use the bathroom or walk into your kitchen. Keep a glass or bottle of water on your bedside table to drink first thing in the morning.
You can also get water from foods. Almost all fruits and vegetables have a high water content. Snacking on slices of apple or watermelon or berries is a great way to hydrate while enjoying a nutritious treat.