Water Matters: Why Hydration Makes a Big Splash

Summer is just about here with all of its beauty of bright skies and sunshine. However, it also brings high temperatures and humidity!

Did You Know…

Did you know our bodies are made up of 60% water and we can use up about 2 liters of that water a day! Older adults are more likely to experience dehydration. This is because people often feel less thirsty as they get older, and the body begins to store less water.  If we are not replacing that fluid, it could lead to major problems for our bodies.

Think about that house plant that we forget to water or our gardens when it hasn’t rained in few days. What do they look like? Think about what would happen to our bodies if we forgot to drink water?

How does water benefit?

Drinking water daily is so important for digestion, metabolism, toxin elimination and so much more! Here are some of the benefits to drinking water:

• Support heart health. It can help maintain proper blood pressure and proper thickness of blood and plasma which in return puts less stress on our hearts.
• Increase brain power. It helps us focus, think, and stay alert! It helps prevent or relieve headaches that may be caused by dehydration.
• Raise energy. Drinking water can activate your metabolism and boost your energy level.
• Regulate and Boost. Water helps regulate our body temperature and boosts our immune system. For example, water carries oxygen to all of our cells. Therefore hydration results in proper function of all body systems.
• Maintain regularity. Water helps break down food and absorb nutrients to help prevent constipation.
• Lubricate joints. Water makes up a large part of our joint cartilage that helps absorb shock and makes bone-against-bone movements smoother.
• Lose weight. Drinking water helps with weight loss. Drinking water before or at mealtime helps us feel fuller.
• Smile Better. If we replace sugary drinks with water, it helps promote healthy teeth. For this reason, it could mean less visits to the dentist!
• Keep the flow. Drinking more water can even help prevent urinary tract infections and kidney stones.

How do I get more water?

Thankfully, we can get water from some of the foods we eat. In fact, did you know fruits and vegetables are made up of 90% water or more?  Strawberries and watermelon, for example, are made up of 92% water! Moreover, cucumbers are 96% water! The great news is that we can find fresh fruits and vegetables at the local grocery stores, farmer’s markets, and roadside stands at great prices! It’s a win for anyone wanting to eat healthy, stay hydrated, and save money!

Daily recommended amount of water

Below is the recommended daily amount of water unless fluid restriction is prescribed by physician due to medical condition.

Women should drink at least 90 ounces (around 12 cups) of fluids per day.

Men should drink at least 125 ounces (around 16 cups) per day.

Other references also use the 8×8 rule which means eight 8-ounce glasses of water a day.

Nonetheless, there are many factors that can influence how much water a person should drink daily such as exercise, environment (heat and humidity), as well as overall health. Likewise, our bodies require more fluids with fever, vomiting, diarrhea.

More Tips

Finally, here are some helpful tips for consuming more water this summer.

• Add flavor to your water. Try putting a wedge of lemon or orange or even a splash of juice in your glass of water.
• Try seltzer or other carbonated flavored water.
• Dilute sugary drinks with water or ice.
• Eat water rich foods. Add a fruit or cucumber salad to a meal.
• Drink a glass of water before or with every meal.
• Carry a water bottle with you. This will remind you to drink more water and will always be available to you.
• Consume water before you become thirsty. This helps prevent dehydration.
• Drink water if you are feeling hungry.Dehydration can sometimes be confused with hunger.
• Take water breaks throughout the day with a healthy snack.
• Keep track of how much water you are drinking. This can help motivate you to maintain daily fluid requirements.
• Order water with meals. This will save money, cut calories, and hydrate you all at the same time!
• Limit caffeinated drinks. Caffeine can cause mild diuretic effect.

In short, water is essential. Obviously when you are out and about this summer you need to make sure you are staying hydrated. Remember, getting enough fluid every day is so important for your health.