TODAY’S MINI RESOLUTION HYDRATE • WEEK 2

Welcome to Week 2 of our hydration resolution! This week, we’re exploring why dehydration becomes more common as we age and sharing simple strategies to help you stay well-hydrated.

CCP helps you stay on track!
 
Use our log to to track your progress toward our mini resolution.
 
For questions or assistance, email your Motivated Mondays Coach Michele McCambridge:
 
[email protected]


Aging and Dehydration

From an evolutionary perspective, our bodies were built to be their own portable water source. Like a canteen, about 80% of our total body water is stored in our muscles. Age-related reductions in muscle mass mean a smaller water reservoir from which the body can rely on when consumption is inadequate. This loss of muscle mass is exacerbated by inactivity and low protein consumption. (You may wish to revisit last month’s mini resolution Track 2 for insights on strength training.)
 
Within the brain are cells known as astrocytes, which regulate our water intake mechanisms. As we age, astrocytes in our brains atrophy, impairing the circulating signals which trigger thirst.
 
The combination of reduced muscle mass (your portable canteen for water) and atrophied astrocytes mean there is less fluid from which the body can draw upon in times of necessity, and the brain is less likely to sense the need for fluid intake.
 
The icing on the cake? Certain medications can increase fluid loss, either intentionally or as a side effect. It is also common for older adults to take multiple medications to treat various conditions, known as polypharmacy, potentiating dehydration even further.
 
This is why understanding your own urine is so important! Your urine will let you know if you need fluids before your brain will.

Pinkies Up! Creative Ways to Drink More Water
 
How can you drink more water? Here are some tips:

Consciously make it part of your day:

• Start the Day. It has been estimated that the average person loses 6 oz of water during sleep, mostly through sweating and breathing. Starting the day with an 8 oz cup of water can replenish that deficit.
• Set a timer. Some people forget to drink throughout the day. Setting timers or alarms on your smart phone can help you remember to grab some fluids.

 

• Log it in your diary. Keeping track of your daily water consumption (as we are here) can help you connect your symptoms with the amount of water you have consumed so you may determine your ideal daily allotment range.

 

• Take it with you. Invest in a fun, BPA-free bottle to stay with you when you are on the go. Google “Smart Water Bottles” to find one that can even remind you to take a sip.

If you find water boring, spruce it up:

• Infuse it with fresh fruit like lemons, raspberries, cucumbers, or herbs, like mint or basil.

 

• Put it on ice but make it fancy. Make ice cubes out of blended fruit and add the cubes to your water.

 

• Add water enhancers like flavored powders and capsules like Cure. But be sure to read labels for weird ingredients, additives or high sugar content. There’s no sense in making a good thing bad!

 

• Make it bubbly. Carbonated water works too! Just read the labels for sweeteners and additives if you are buying the flavored variety.

 

• Add antioxidants. When made fresh, unsweetened green or black iced tea not only tastes refreshing when it hydrates but also adds antioxidants. Bottled, canned and powdered teas lose their antioxidant potency.

 

• Chill out. Herbal teas (e.g., chamomile, “Sleepy Time”) can be served hot or cold and function to relax you.

 

• Get hot. While relaxing in the air conditioning or in the winter, a steaming hot cup of broth does the trick quite nicely.

Eat your water!
 
Roughly 16% of our daily water intake comes from food. Choosing foods higher in water content can be a better option when trying to stay hydrated. Some options include:

• Celery
• Watermelon
• Cucumber
• Melon
• Berries
• Iceberg lettuce
• Citrus fruits
• Tomatoes

In Week 1, we had mentioned that dehydration may accelerate the progression of Alzheimer’s disease and can exacerbate symptoms, such as confusion and agitation. And, unfortunately, those with dementia are more prone to dehydration because they are less likely to be able to monitor their fluid intake and/or communicate their needs to caregivers. A new product on the market, Jelly Drops, is designed with the elderly and those with dementia in mind so they can “eat” their hydration and intake can be monitored. Please consult your concierge physician before trying this product.
 
If the safety of your water is a concern, you can visit the Environmental Working Group’s webpage, input your zip code and utility company, and they will advise you of common contaminants in your water supply and make recommendations for the type of water filter to purchase.

Are you feeling thirsty yet? We’ll see you next week to discuss signs of dehydration. Until then, drink up!