Seniors Often Do Not Drink Sufficient Amounts of Water - Libby Deege

As we age, we may feel less thirsty than in our younger years although our body still requires the same amount of water each and every day as it did during our younger years. As Spring and Summer are just around the corner (I hope) we need to make sure our elder loved ones are getting enough water in their daily routine to stay hydrated and healthy!!

The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment

Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that's six cups of water. If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration).

A person would have to lose 10 percent of her body weight in fluids to be considered dehydrated, but as little as two percent can affect athletic performance, cause tiredness and dull critical thinking abilities. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.

Factors that influence water needs

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.


Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon or half-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat, and you may need a sports drink with sodium rather than just water.

Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.

 Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water - such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.


Your body requires 8-10 cups (8 ounces) per day. To get an idea of how much water that adds up to, grab a measuring cup and fill a container. Throughout the day, pour your water from the container until it's all gone. Be sure to space your fluid intake out as too much water at once can prove fatal, creating an imbalance in the electrolytes.

If you enjoy a beverage throughout the day, such as juice or milk (which you should), then remove that amount of water from your daily water container. All beverages that are water-based count towards the daily intake.
Insufficient daily water intake can contribute to constipation and other digestive disruptions - yet one more reason to get in your healthy 8-10 each and every day.
 
Though uncommon, it's possible to drink too much water. Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water. This can lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood. People who are older, who have certain medical conditions such as congestive heart failure and cirrhosis, or who are taking certain diuretics are at higher risk of hyponatremia