Patient advocate: Hydration: We’ll drink to that!
The emergence of our health culture in the 1990s brought water to the forefront of nutrition. Sparkling water, like Perrier and Evian, became chic once again. Bottled water brands proliferated. Colorful insulated water bottles are now a fashion accessory, helped along by social media.
Not that there’s anything wrong with that. Water is essential to our health and well-being, physical and mental. Not getting enough of it can lead to a host of health problems.
This is especially true for seniors. Physical changes as we age mean we may not be as aware of our need to replenish fluids. Our kidneys and muscles aren’t as efficient in conserving fluid. The hypothalamus, the part of the brain that triggers thirst, is less effective. Older people are sometimes restricted in mobility or experience cognitive decline, making it harder for them to rehydrate.
You may not even realize you’re dehydrated because you won’t necessarily feel thirst. People who are mildly dehydrated can experience irritability, fatigue and lightheadedness, which can progress to confusion, fainting and symptoms of shock as the brain experiences less blood flow.
How much water you need each day depends on a variety of factors, including age, weight and level of activity. A common guideline is half your body weight in ounces, for example: 150 pounds divided by two equals 75 ounces. That sounds like a lot, but remember that up to 20% of that can come from hydrating foods such as soups, fruits and vegetables.
Another way to gauge your hydration level is urine. If your urine is the pale yellow of lemonade, you’re probably getting enough water. Bright yellow urine means you need to drink more.
Like other health practices, getting enough fluid is a habit you can build. Here are some tips.
• Make sure it’s handy. When I get in the car, I always make sure I have a water bottle with me. Keep water next to the bed, or next to you if you’re watching TV.
• Make it fun. If a colorful, pricey water bottle will remind you to drink, have at it. Sipping through a straw seems to make drinking less of an effort.
• Mix it up. Water fatigue is a thing. If you get tired of plain water, try some of the caffeine-free sparkling waters that are all over grocery shelves to find a flavor you like. Carbonation doesn’t appear to harm fluid uptake. Or just add slices of lemon, lime or cucumber to plain water.
• Make it part of your morning routine. After six or eight hours of sleep, most of us are a little dehydrated. After you brush your teeth, treat yourself to a big drink of water to start the day.
• Make a reminder. Ask your smartphone to remind you once an hour to drink something.
But don’t drink just anything.
• Alcohol and caffeine act as a diuretics, causing your body to release water. Minimize your intake of caffeinated soft drinks, coffee, tea and booze to help your body retain fluid.
• Juices are good hydrators, but they are also laden with sugar and calories.
• Gatorade and other beverages that replenish electrolytes are generally unnecessary unless you’ve been perspiring heavily.
Some days you may forget to drink enough. If that happens, don’t try to make up for it all at once. Drinking too much will just cause you to have to go to the bathroom, and you won’t retain the benefits of fluid. Rather, sip water through the evening, and then start the next day with eight or 10 ounces of water.
Too much water can be as bad as too little. “Overhydration” occurs when you drink so much water that your kidneys can’t process it, throwing off the balance of water and electrolytes in your blood.
You can have your water and eat it, too. Many fruits and vegetables are 80% or more water, and they become more plentiful in summer, when we need it most. One of the best is watermelon — which makes sense, right? One cup contains more than a half cup of water, plus you’re getting fiber, vitamins C and A and magnesium. All melons, in fact, are high in water content, including honeydew and cantaloupe.
With the arrival of hot summer weather, it’s a good time to recommit ourselves to making sure we get enough fluids every day to avoid dehydration.
• Teri (Dreher) Frykenberg, R.N., a registered nurse and board-certified patient advocate, is the founder of NurseAdvocateEntrepreneur.com, which trains medical professionals to become successful private patient advocates. She is the author of “How to Be a Healthcare Advocate for Yourself & Your Loved Ones” and “Advocating Well: Strategies for Finding Strength and Understanding in Health Care,” available at Amazon.com. Contact her at Teri@NurseAdvocateEntrepreneur.com to set up a free phone consultation.