Older people are more susceptible
to dehydration than younger people are because they lack that same thirst
sensation. I see this every day as a
care giver. My residents will take a
whole handful of pills with an ounce of water and refuse to drink more. Water
is served with every meal but the pitchers are just a full at the end of the
meal as they were at the beginning. They
just don’t feel thirsty and are reluctant to believe that something as simple
as drinking water is important for their general well being.
There are many conflicting
studies but a good rule of thumb is that you should drink enough water so that
you rarely feel thirsty. You should be
drinking enough water that you are producing 1-2 liters of colorless or
slightly yellow urine. Concentrated
urine is a sure sign that your water intake is inadequate.
Brain function, immunity and
elimination all rely on water. How do
you know if you are dehydrated? Early
signs and symptoms of dehydration include fatigue, mild nausea, headache and
dizziness. More profound symptoms might
include weakness, increased heart rate and serious confusion.
A good 80% of your fluid
intake should be from drinking beverages and the rest will come from the food
that you eat. The most important strategy
against dehydration is making sure that you consume sufficient fluids (at least
1.7 Liters per 24 hours). Keep healthy
drinks and water accessible so that you can drink small amount throughout the
day. If water turns you off, add lemon,
lime, orange or other flavorings to make it more palatable.
If you are unsure if you are
drinking enough you might try filling a 2 liter bottle each morning and carry
it with you throughout the day. You’ve
heard that plastic bottles are not good for you? Most single serving plastic bottles are safe
and do not contain enough chemicals to be harmful, but it is advised that you
should not heat or let these bottles get heated. Better yet, drink tap water and if you use a
water bottle put your water in a stainless steel or aluminum sports
bottle. Your grandkids will think you
are very cool if you carry your water bottle with you.
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