It’s shaping up to be a scorcher of a summer and with no signs of cooling down, it’s essential to stay hydrated. “But why?” you might ask. Many of us remember a time when a glass of water was simply something you reached for during a workout or even when you were quite simply, thirsty. Yet lately it seems that oversized water bottles are as ubiquitous as a wallet and car keys, part of the essential daily kit for modern life. Over the last decade, the hydration craze – along with its multitude of brand names and accessories including Dasani, Aquafina, Poland Springs, and the more environmentally-friendly refillables like Nalgene, Hydro Flask and most recently Stanley, have taken the world by storm – filling up our cupboards, refrigerators and promising to improve our lives, one sip at a time.
But what actually is hydration? And what benefits does it provide? According to the Harvard T.H. Chan School of Public Health, hydration helps the body with essential functions such as regulating body temperature, keeping joints lubricated, and can even help to prevent infections. Since two-thirds of your body is made up of water, all of your cells need it in order to function at their best.
As we age, drinking enough water becomes even more important. Dehydration can be common among older adults since we often experience a natural decline in thirst level and body composition as we age. What’s more – medications used for diabetes, blood pressure, and diuretics can also cause fluid loss in the body – and may even disguise symptoms of thirst.
Hydration Inclination
You’ve probably been hearing about the idea of “staying hydrated” for a while now, but the concept of consuming enough water as an essential part of overall health is a relatively new one. While bathing and swimming in natural spring water dates back to the Victorian era – think of country resorts designed for “taking the waters” to improve health and ward off disease, the obsession with bottled water started in earnest around the nineteen-seventies and eighties. This was the time the natural-food craze began, and bottles of luxury European waters like Evian and Perrier began popping up on shelves for a new kind of health-conscious consumer.
Fast-forward to the millennium and the concept of adequate hydration had become a global phenomenon, further enhanced by the availability of bottled water and glowing celebrity endorsements across magazine pages. Staying hydrated suddenly became a core health pillar backed by lifestyle fitness trends and doctors alike.
Most recently, the reusable water bottle, originally made popular by hikers and environmentalists, has become the preferred way to consume and transport water for everyone, from middle-schoolers to fitness fanatics and everyone in between.
How Much Is Enough?
While marketers of hydration products (including bottled water and the seemingly endless array of reusable water bottles) would like you to believe that more is more, the science around water consumption is pretty clear. Our cells need water to survive and our brains and bodies require it to thrive. Diminished thirst from medication, diabetes, or other conditions can impact older adults more than others, so remembering to drink water – even when you don’t feel thirsty – is half the battle.
The National Council on Aging recommends 8 cups of water a day to maintain optimal hydration. If you have trouble remembering to drink water, here are a few helpful hints:
- Drink a glass of water with every meal.
- Seek out additional sources of water including fruits with a higher water content, such as: cantaloupe, strawberries, peaches and watermelon, and vegetables including celery, cucumbers, lettuce, and zucchini.
- If plain water is not your first choice, choose another beverage such as sparkling water, plain coffee or tea, or flavored water.
- Mix it up! Try adding lemon, raspberries, cucumbers, oranges, mint leaves, or a combination of other fruits to create a beverage that leaves you wanting more.
Create an H20 Habit
Our bodies regulate heat by sweating to regulate temperature and help us cool down. If we don’t replenish our systems by drinking water, dehydration can quickly take hold – causing issues like headaches and cramping or even more serious conditions such as seizures, heatstroke, or shock. Prevention is the best policy, and summer is a great time to ensure your daily water consumption is up to par.
If you’re not already an avid water drinker, starting something new takes time. Typically, three weeks or more are needed until a new routine feels like a habit and becomes a seamless part of your daily life. Simple acts like carrying water with you in a dedicated bottle (again, so many to choose from – some that keep water ice cold and others to track your intake!), keeping a full, cold pitcher of water in your fridge, or pouring a glass of water to have with your coffee in the morning may help. No matter your preference, staying hydrated this summer will help you stay at the top of your game.