Despite the fact that almost everyone is aware of the importance hydration has to overall health, you might be surprised to discover how many people—maybe even you—are dehydrated. Is this a big deal? It can be, and it’s something that needs to be tracked more closely as you age.
How do you know if you’re dehydrated? The symptoms of mild to moderate dehydration include being tired or sleepy, suffering from frequent headaches or dizziness, and having a lower urine output that’s more yellowish than normal. If untreated, severe dehydration can occur rather quickly; its symptoms include low blood pressure; rapid heart rate; and lethargy, confusion or coma.
According to the American College of Sports Medicine, the ability of older individuals to regulate fluid balance in response to fluid deprivation or dehydration is compromised, and can thus lead to increased risk of dysfunction, disease or even death. Our aging systems, especially the kidneys, can partially explain why dehydration is more of a concern as we grow older; hormonal changes, chronic medical conditions, and the use of medication or behavioral adjustments to treat urinary incontinence problems can also increase the risk of water imbalance.
Thirst should not be a determinant of the need for hydration, as this sensory function, like hearing, vision, smell and touch, declines with age. So…how much should you be drinking each day? The “8 by 8” rule (eight eight-ounce glasses of water daily) is a good guide, but you can modify that to include any fluid, since they all contribute to your daily total. Water is always your best bet, since it’s calorie-free and readily available, but milk and juice are primarily composed of water, and even beer, wine and caffeinated drinks “count,” although these beverages shouldn’t be a major portion of your daily fluid intake…