Dehydration can sneak up on you, especially during exercise. Here's advice to help you get the 48 ounces of liquid you need, today and every day.
Thirst is the body’s way of telling you that you need more fluids. Water is required for virtually every bodily function, from respiration to the most minute biochemical reaction. However, the thirst response system diminishes as we age; older people may not feel thirsty even as dehydration sets in.
This was illustrated in a clinical trial that compared the fluid intake of men aged 51–60 with that of men aged 20–28 after a strenuous, 10-day hill walking trip. As reported in the Journal of Applied Physiology, the older men experienced less thirst and became progressively dehydrated while the younger hikers kept drinking plenty of fluids.
The age-associated risk of dehydration may be attributable to age-related diseases, such as kidney disease, diabetes, and thyroid disorders. All these conditions can cause the body to excrete more water and increase the risk of dehydration. Older people also are more likely to take medications that cause dehydration. These include antihypertensives, such as diuretics and angiotensin-converting enzyme (ACE) inhibitors, and antipsychotic drugs and cholinesterase inhibitors, which are used to treat Alzheimer’s disease and other dementia-related illnesses.
Researchers at Tufts University have devised a food pyramid for older people which recommends at least eight 6-oz. servings (48 oz.) of any liquid per day. Hydration can therefore come from a variety of sources, including fruit or vegetable juice, nonfat milk, and low-sodium soup. Even coffee, tea, beer, wine, or mixed-alcohol drinks are acceptable in moderation, since all contain large amounts of water. Drinking straight hard liquor, on the other hand, can cause dehydration and is not recommended. Many fruits and vegetables, such as watermelon, berries, grapes, peaches, tomatoes, and lettuce, are almost 100% water. Even meat is chock full of water. Water from foods typically accounts for 20% of your recommended total fluid intake.
Most people get enough water from the foods and drinks they enjoy without having to worry about dehydration, but certain situations call for more care. Instances where you should increase your fluid intake beyond the recommended eight servings to avoid dehydration include:
Warning signs of dehydration: If you notice that you’re urinating less than usual or if you don’t feel thirsty very often, check the color of your urine. It should be the color of straw if you are properly hydrated. If it’s much darker, it’s a sign that you need more fluids. Other warning signs of dehydration include dry mouth, decreased salivation, dizziness, sunken eyes, rapid pulse, and a loss of skin elasticity.
For more Alerts and Special Reports, please visit the Healthy Living Topic page.
