Importance of Hydration

We have all heard it before - “you need to drink more fluids”. But one thing that is almost consistently omitted is the answer of why and what kind of fluids. In this post we will review fluid intake recommendations as well as fluid do’s and dont’s.

Why Fluids are Important:

• Helps maintain electrolyte balance

• Helps aide in digestion

• Assists in nutrient absorption

• Maintains normal blood volume levels

• Assists with keeping blood pressure stable, as well as regulating body temperature

What does this mean for us?

Fluids are the back bone of life, surprisingly the human body can last approximately 10 days without consuming food. However, without fluids that number drops to just 3 days.

Fluid Intake and the Elderly:

We are born with innate body mechanism that will notify us if we getting dehydrated. However, as we age, this mechanism begin to slow down and the feeling of “thirst” becomes diminished. Therefore, once we already feel parched, we may already be dehydrated.

The Main Concern: Dehydration

Now there are many health concerns with not consuming enough fluids; however, the biggest concern of them all is dehydration. Because dehydration is a slow onset, many people don’t realize it is even occurring.

Signs of Dehydration:

Early signs of dehydration are often associated with other medical conditions and even possible side effects of medications. The most common signs are: dry mouth, dizziness, muscle cramps, and fatigue. However, as the dehydration progresses more severe signs may appear such as: confusion, difficulty walking, dark color urine, and irregular heart rate.

Fluids and Recommendations:

• Coffee/Tea:

  • Both coffee and tea have a small diuretic effect, which may lead to increased fluid loss; however, monitored intake is appropriate

• Alcohol:

  • Similar to coffee/tea, a monitored intake is appropriate, however, increased consumption can lead to increased fluid loss

• Water:

  • The best option

• Juices:

  • Great to incorporate however, can be high in sugar. Best to limit or even dilute it with water

Recommendation:

• Because every person is different and may have a medical history which effects hydration, it is always important to talk with your physician about fluid intake recommendations prior to making drastic changes.

• However, a quick rule of thumb to calculate an approximate fluid intake is to take person’s body weight divided by 2, which equals the recommended amount of fluid ounces per day.

Tips and Tricks to Avoid Dehydration and Stay Hydrated:

As discussed above, one way to calculate total fluid ounces is to divide a person’s body weight by 2. Another recommendation is the 8x8 rule, 8 glasses of 8 ounces of fluid per day. Once again, these recommendations will vary based on the individual.

Most people find it difficult to drink such high quantities of water in a single sitting, so to combat this, try to make hydration part of your routine and consume small amounts throughout the day. Even use a refillable water bottle to carry around throughout your day as a reminder.

Another option is to make hydration part of your meals. Look to consume food that is high in water content. Water rich foods provide an excellent source of hydration, which can be consumed during meals. Some of the most common water rich foods are: melons, strawberries, celery, pineapple, peaches, and broccoli (to name a few).