Spring has arrived, and many senior living communities have lots of outdoor activities planned for their members. When participating in these activities, be sure to keep a bottle of water handy in order to avoid getting dehydrated.
Benefits of drinking water
Drinking water is essential to your health. Proper hydration means that your bodily fluids will help with digestion, regulate body temperature, and transport nutrients. Additionally, drinking water helps to control calorie intake, as very often the body mistakes thirst signals for hunger.
Signs of dehydration
⚠ Problems concentrating. Your brain needs sufficient hydration to function at its optimal level.
⚠ Dry mouth or bad breath. Since saliva has antibacterial properties, it keeps the level of bacteria in your mouth balanced.
⚠ You feel tired all the time. Even if you are in great shape, muscles can be overworked and fatigued. Water is necessary to keep the muscles working efficiently.
⚠ You feel your heart racing. When you don’t drink enough water, your electrolytes can lower blood pressure, which puts extra strain on your heart.
⚠ Dry Skin. Water helps your skin look healthy. When you don’t drink enough water, your skin loses its elasticity and becomes dry and scaly.
⚠ The color of your urine. If you are drinking sufficient water, your urine should be only slightly yellow. When the urine stays in your body a long time, it turns a deep yellow.
⚠ Constipation. Your body absorbs nutrients from the food you eat. If you are dehydrated, your body will be trying to absorb more fluid from what you’ve eaten, and this results in constipation. Drinking sufficient water will keep your stool softer.
How much water do I need to drink per day?
You have probably heard the advice to drink eight 8-ounce glasses of water or 64 ounces per day. The actual amount of water your body needs varies and is based on your size and activity level.
Take your weight, multiply it by 2/3 (or .67) and drink that amount in ounces per day. For example, a woman weighing 135 pounds should drink about 90 ounces of water per day. If you are active, add 6 ounces of water for each 15 minutes of activity.
How to increase water and fluid intake:
🥤Drink a full bottle when you wake up, and another one when you go to sleep.
🥤Drink a cup of water before each meal. This has the additional benefit of filling you up and helping you to eat less during meals.
🥤Get a large water bottle and keep it with you during the day, based on your daily water requirement.
🥤Dress up your water – add citrus fruit, berries, cucumber or mint to your water to create great flavor and make your water drinking more enjoyable. Or drink sparkling water for a bit of variety.
🥤Eat fruits and vegetables that have a high water content, such as watermelon, cucumbers, citrus fruit.
Remember that our bodies are 60% water and that we lose a lot of it through perspiration and other bodily fluids. Replacing this fluid loss with sufficient water will result in a beautiful and healthy body.
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