Take Charge Tips
The Wonders of Water

Eat Healthy - Drink Healthy

Water is considered a nutrient and plays a very important role in helping your body work at its best. One role of water is to satisfy your thirst, but it’s not water’s most important job.  Water is the most important nutrient to help keep your body’s cells, tissues, and organs running smoothly. Some of the ways water keeps your body working are by helping it keep a constant body temperature, preventing constipation, cushioning your joints and protecting your body organs. Fluids are also important when you are sick, such as when you have a fever, diarrhea or are vomiting. 

Getting Enough Water
Your body needs a continuous supply of water.  Do you know how much you actually need every day?  If you were thinking, eight 8-ounce glasses (2 quarts) of fluid every day, you were thinking of a good rule to follow. If you do any kind of physical activity, or if you are outside in the heat or cold for a long time during the day, your body may need even more water.  In the summer your body will sweat more to keep your body temperature within a normal range. In the winter, having enough water helps keep your body insulated. 

Older adults are at a greater risk for not consuming enough water and becoming dehydrated. With increasing age, older people may not be able to sense thirst as well as younger people, and the kidneys can become less efficient at conserving water. Remember that thirst is often a slow, weak signal to get more fluids. Your body may also become dehydrated before you know it in hot or cold weather.  That’s why we should try to drink plenty of fluids throughout the day.

A good way to make sure you’re getting enough water is checking to see that your urine is a lemon-color (like lemonade) instead of dark yellow (like apple juice).  If you have more than one incidence of dark urine let that be a warning sign to increase your liquids.  There are a few exceptions. For instance, some vitamin supplements or medications can turn your urine dark even if you are hydrated, so be aware of that also.  If you make it a habit to drink eight 8-ounce glasses of fluid a day, and more if the situation calls for it, you will know that you are helping your body work at it’s best!

If you have a medical condition that limits the amount of water you should consume, follow the advice of your doctor and drink only the amount he or she has recommeded for you.

What should I drink?

We’ve talked about how important water is to your body’s performance, but it’s important to remember that water comes in all kinds of shapes, colors and sizes.  When you drink a glass of milk you are drinking 90% water.  When you enjoy a nice tall glass of juice or a decaffeinated soft drink you are drinking 89% water. Some other foods that have a high water content are soups, puddings, gelatin desserts, ices, ice cream and fruit.  Even foods like meats and potatoes are part water.  So remember your wide variety of choices when planning meals that have a high water content!

Fear of an accident
Many older adults are hesitant about drinking more water because they fear having an accident.  As you have read, since water is so important to health, drinking less water is not the answer.  Here are some suggestions for how you can prevent accidents. When you’re at home or close to a restroom you can drink more water than when you are far from a restroom facility.  It’s also always a good idea to go to the restroom when you have the chance to, even if the urge isn’t strong at that time.  Choosing a time a few hours before you go to bed to drink less water may help you avoid an accident too.  Take a look at your daily routine to see what is best for you without cheating your body out of the water it needs. 

More information:
Water Contents of Common Foods and Drinks
Signs of Dehydration and Tips for Adding Water to Your Daily Routine

Source: June 2007, Department of Foods and Nutrition, The University of Georgia, Athens, GA  30602

Be Active - Replace Fluids

Although being active is an important part of being healthy and aging well, it is more challenging to meet your fluid needs when you are active in the summertime.  It is very important to make sure you meet the goal of drinking about 8-12 glasses of water per day and replace extra fluids lost from your activities.

Many older adults are very active and participate in endurance events such as marathons, triathlons and endurance swimming.  Others may simply enjoy long hours of gardening and yard work.  If you do long periods of exercise in which you sweat a lot, you may need to drink non-carbonated sports drinks that not only provide water, but electrolytes which are lost in sweat.

If you are interested in knowing specifically how much fluid you need to replace after exercising, weigh yourself before and after exercising.  A nude weight would be best to be more precise. For every pound lost during exercise, you need to replace about 2 cups (16 oz) of fluid. Remember, while exercising it is best to avoid caffeinated beverages to avoid the diuretic effect.

Get Checked - Check for Dehydration

If caught early, dehydration is easy to treat and recover from. Like any other potential threat to your health, it is important to know the signs and symptoms and what to do if you begin to experience symptoms.

Signs of mild to moderate dehydration include:

• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decreased urine output
• Few or no tears when crying
• Muscle weakness
• Headache
• Dizziness or lightheadedness

Signs of moderate to severe dehydration include:

• Extreme thirst
• Irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Lack of sweating
• Little or no urination — any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold
• Low blood pressure
• Rapid heartbeat
• Fever
• In the most serious cases, delirium or unconsciousness

Signs and symptoms of moderate to severe dehydration indicate a medical emergency and medical attention should be obtained.

Be Smoke Free - Water Can help

Smoking is a hard habit to break. The nicotine in cigarettes in addictive. Giving up the social habit of smoking often means making huge changes in a person's social life and interaction with friends. Wouldn't it be easier to quit if smoking caused more immediate negative effects?

A study done at Duke University earlier this year showed that for smokers, some foods made cigarettes taste better, and others made cigarettes taste worse.

Of 209 smokers who averaged a little better than a pack of cigarettes a day for an average 21 years, nearly 70% said some foods made their cigarettes taste better. These foods tended to be caffeinated beverages, alcoholic beverages, and meat. Just under half of the smokers - 45% - said some foods made their cigarettes taste worse. These foods tended to be fruits and vegetables, noncaffeinated beverages such as water and juice, dairy beverages, and dairy foods.

Drinking water could help you kick the habit! In addition it provides a simple solution to keeping your hands busy, which is a common challenge for people who are trying to quit smoking.

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Reference study: McClernon, F.J. Nicotine & Tobacco Research, April 2007; vol 9: pp 1-6. Scott McIntosh, PhD, director, Greater Rochester Area Tobacco Cessation Center; associate professor of medicine, University of Rochester, New York. F. Joseph McClernon, PhD, investigator, Duke Center for Nicotine and Sm

Be Positive - Take Positive Steps to Prevent Dehydration

Getting enough fluids and water is an important step to taking charge of your health. There are many delicious ways to meet your daily fluid needs. Some tips are are below.

• Keep a pitcher of herbal iced tea in the fridge.
• Drink a glass of water with each meal and between each meal.
• Take water breaks instead of coffee breaks.
• Substitute sparkling water (calorie-free) for alcoholic drinks at social gatherings.
• Carry water with you during the day. Keep it by your desk at work, in your car, and by your chair while watching television.
• If you pass a water fountain, stop, and take a long, cool drink.
• Avoid relying on sodas because they add calories without adding valuable nutrients.

Good fluid sources that add water and valuable nutrients to your day:

• Herbal or green tea (hot or iced)
• Add fresh lemon or lime to juice to water to add flavor and vitamin C.
• Fruit juices are a good source of many vitamins. But, if you are trying to lose weight or have difficulty managing your weight, limit your intake of juices to meet your fluid needs. Juices may add more calories than you need in a day.
• Diluted 100% fruit juice.
• Sparkling water (calorie free).
• Fruits and vegetables contain lots of water and are also good sources of vitamins, minerals and fiber.  However, your daily water requirement of 8 glasses for women and 12 for men should be consumed above and beyond the water that is consumed as food.
• Alcoholic beverages (like beer or wine) and caffeinated beverages (like coffee and colas) can contribute to your total fluid intake, but they also have diuretic effects. More frequent urination may cause you to lose fluids rather than replace them.
• Sugar-free gelatin molds with fresh fruit
• Chilled summertime soups such as gazpacho.