Did you know that as we age, the risk of dehydration increases? Here’s what you need to know about staying hydrated:
Good hydration is good for you!
• Helps prevent heart and kidney disease
• Is essential for concentration, memory, and mood
• Improves digestion
Water-dense fruits and vegetables can help contribute towards hydration. Here are some fruits and vegetables that are great for staying hydrated:
• Cantaloupe, strawberries, watermelon, grapes, pineapple, bananas, oranges, pears
• Lettuce, cabbage, spinach, celery, cucumbers, carrots, broccoli, avocados
What is Dehydration?
Dehydration occurs when you use or lose more fluid than you take in and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will likely become dehydrated. Knowing some early signs of dehydration is important so dehydration doesn’t become severe.
Early symptoms are dark-colored urine, urinating less frequently, fatigue, feeling weak, irritability, dizziness, headaches, muscle cramps in arms or legs, dry mouth, confusion, and decreased cognitive function. Dizziness and confusion may lead to falls, injury, and hospitalizations.
Prolonged dehydration can cause severe and damaging effects of the body such as sunken eyes, extremely low blood pressure, loss of consciousness, fever, and organ failure.
How to Stay Hydrated
Try to drink six to eight glasses of water each day.
- You don’t have to drink it all at once. Instead, take sips throughout the day.
- Try to primarily drink water, but other good options are 100% fruit juice, milk, clear broth, herbal tea, and other healthy liquids.
- Always keep water with you! It makes it easy to remember and to have the option to drink throughout the day. A refillable water bottle works best.
- Add flavor to your water. Sometimes water can become boring – give it some flavor by adding a slice of lemon or other citrus, cucumbers, or berries. Switch it up with low-calorie and no sugar drink mixes such as True Lemon, Crystal Light, Propel, and Mio.
- Coffee and tea have a slightly dehydrating effect due to the caffeine being a diuretic.
- Make hydration part of your daily routine. Drink water at certain times of the day especially right away in the morning, before a meal, and before and after exercise or activity.
