Water for health

Staying hydrated is an essential aspect of maintaining overall health, and it’s not just limited to hot weather. Unfortunately, many individuals, especially older adults, do not consume enough fluids, and this can lead to dehydration, especially when taking medications such as diuretics that cause fluid loss. As we age, our ability to sense thirst decreases, making it more challenging to drink adequate fluids. So how much water should you drink every day to stay hydrated?

Drinking water provides a wide range of benefits to the body. For instance, it helps in delivering oxygen and nutrients to cells, flushing out bacteria from the bladder, facilitating digestion, regulating blood pressure, preventing constipation, protecting organs and tissues, regulating body temperature, and maintaining electrolyte balance.

If you don’t drink enough water, you may experience dehydration, which can cause symptoms such as dizziness, weakness, confusion, low blood pressure, or dark-colored urine. To remain hydrated, it’s recommended that adults drink at least four to six cups of water daily.

It’s worth noting that the four to six cups of water intake guideline is a general rule for healthy individuals. However, people with certain health conditions such as liver, kidney, heart, or thyroid problems or those taking specific medications, such as antidepressants, opiate pain meds, and non-steroidal anti-inflammatory drugs (NSAIDs), may require varying water intake levels. In such cases, consulting a doctor is crucial to determine the right amount of water intake for an individual.

Besides, the amount of water intake required may also depend on weather conditions or the level of physical activity. For example, you may need to drink more water on a hot day or when exercising. Experts suggest drinking two to three cups of water per hour during such situations or more if you’re sweating heavily. It’s always wise to consult your doctor for personalized guidance.

There are various ways to avoid dehydration, including consuming all beverages that contain water, such as coffee, tea, or alcoholic beverages. It’s a common myth that caffeinated or alcoholic beverages dehydrate the body, but the reality is that they only increase urination and contribute to overall fluid intake. However, water is the best choice, as sugary drinks can lead to inflammation and weight gain, increasing the risk of diabetes. Caffeine intake should also be limited to avoid jitters or insomnia, while alcohol intake should be restricted to one drink daily for women and 1-2 drinks daily for men.

Finally, staying hydrated requires that you drink fluids regularly throughout the day. Having a drink with each meal, medication, or social interaction is advisable. Besides, consuming water-rich foods such as fruits, salads, and applesauce can also contribute to your daily hydration needs.

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Source: Harvard Health Publishing