TODAY’S MINI RESOLUTION STAY HYDRATED--WEEK 1

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We hope you had a nice weekend and are feeling thirsty for a NEW mini resolution!

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]


INTRODUCING YOUR NEXT MINI RESOLUTION: STAY HYDRATED!

Our goal for the next three weeks is to stay well-hydrated by drinking 8 cups of water per day and keeping an eye on our urine color & odor as a simple indicator of hydration.



HOW TO LOG IT:
 
Each day, use our tracking log ABOVE to record every cup of water (8 oz.) you drink, along with the color and odor of your urine.
 
Well-hydrated urine should be the color of lemonade or light beer, with only a mild odor. If it’s noticeably darker, has a strong smell or if you’re urinating infrequently, dehydration may be setting in.
 
Optional: For those who want a more scientific approach, you can use urine-specific gravity test strips to assess hydration (you can search Google or Amazon for a kit if you are so inclined!).

WHY LOG IT?
 
You might be wondering what staying well-hydrated has to do with cognitive decline. As it turns out, the answer is… quite a lot!

ACUTE DEHYDRATION AND BRAIN HEALTH

The brain is about 80% water, and even a modest short-term reduction in total body water—just 1–2%—has been shown to temporarily impair executive function and memory.
 
This effect is even more pronounced in older adults. In fact, dehydration-related delirium is often considered in the differential diagnosis when an older adult presents symptoms resembling Mild Cognitive Impairment (MCI) or dementia.
 
This is especially significant for older adults. Annually, up to 1.5% of all U.S. hospitalizations of older adults are due to dehydration, estimated to cost over 1 billion healthcare dollars per year. (Next week, we’ll explore why older adults are particularly prone to dehydration.)

CHRONIC DEHYDRATION
 
What about those who are chronically dehydrated? This may include people who are physically active, take multiple medications, spend time outdoors, live in warm climates or simply don’t enjoy drinking water and thus do not drink enough of it.
 
Whatever the cause, chronic dehydration increases the risk of long-term cognitive decline that may not be reversible even after rehydration.
 
Research using PET scans has shown that dehydration can contribute to the buildup of misfolded proteins (such as amyloid) in the brain, which disrupts communication between brain cells affecting cognitive function.
 
Dehydration may even accelerate the progression of Alzheimer’s disease and can exacerbate symptoms such as confusion and agitation.

SO, HOW MUCH WATER SHOULD I BE DRINKING TO MAINTAIN DAILY HYDRATION?

The National Association for Medicine’s (NAM) recommends maintaining hydration from both fluid and food sources. The daily recommended intake for male adults is 15.5 cups and 11.5 cups for adult females. However, individual needs vary significantly. Variables impacting how much water an individual needs (more or less) to consume each day vary according to:

• Age
• Gender
• Weight
• Activity level
• Medical conditions
• Medications
• Altitude
• Climate

WHEN TO SEEK MEDICAL ADVICE
 
 
It’s also important to remember that overhydration (AKA hyponatremia) can impact cognitive function, just like dehydration. That’s why becoming familiar with your urine—its color, frequency, and odor—is such a helpful tool in gauging your hydration status. For any personal medical concerns, we encourage you to reach out to your concierge physician.
 
Now that we’re paying closer attention to our urine, here are some signs that may warrant medical attention:

• Persistent changes in color
• Strong or unusual odor
• Pain, burning, or discomfort during urination
• Foam or bubbles
• Presence of blood
• A noticeable increase or decrease in urination frequency

 
If your urine is consistently darker than expected, there may be a range of contributing factors. Keep in mind that urine can also appear red, brown, purple, or green due to foods, supplements, medications, or infections, not just hydration status.

See you next week when we explore aging and dehydration!