Stay hydrated, stay healthy
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EmailDrinking water is a must for health and wellness.
Did you know that about 60% of the human body is made of water? A person cannot survive more than a few days without it.
The U.S. Geological Survey's (USGS) Water Science School details how water is important for the body’s digestion, regulation of body temperature and blood circulation, and for the removal of toxins. Water also helps lubricate joints and helps protect tissues and organs in the body against damage. We need to drink enough water and stay hydrated so our body can effectively perform these important daily functions.
The risk for dehydration is often higher during warmer months, particularly among older adults who may experience natural drops in thirst levels, changes in body composition (decreased muscle mass), and may be on medications that cause fluid loss.
Dehydration can cause many symptoms, including dry mouth, infrequent urination, headaches, joint pain, muscle cramps, dizziness, fatigue or confusion. If dehydration is not addressed, it may increase the risk of heat stroke, urinary tract infections, kidney failure, heart problems, and blood clot complications.
An easy way to check if you are well hydrated is to check the color of your urine: the lighter the color, the better. Another helpful tip from the National Council on Aging to ensure that you are drinking enough water is to divide your body weight by three and aim to drink at least that amount in ounces.
For example, if you weigh 180 pounds, aim for 60+ ounces of water each day. As a general rule, the more you weigh, the more water you should be drinking. It is also important to drink more water if you are exercising to replenish water lost through sweat and respiration. Some fun ways to stay hydrated include:
- Infuse your water with lemon, cucumber, apples, herbs or berries.
- Drink unsweetened beverages like herbal teas, sparkling water, etc.
- Always have a tall refillable water bottle to hydrate throughout the day.
- Incorporate water-rich foods in each meal such as cut-up fruit, vegetable salads, soups and broths.
Drinking water on a regular basis is a great practice. Throughout the year, be sure to stay hydrated and stay healthy! For more information on health and nutrition topics and resources, explore MSU Extension's Food & Health website.
