After You Flip 50, You will Want To Drink Extra Water. This is Why

As of late you will discover excessively massive reusable water bottles — so massive they’ve a deal with on them. They usually maintain about half a gallon (or 64 ounces) to fulfill your day by day hydration wants. Regardless that that eight-glass rule was a tough estimate for everybody, most individuals do not drink close to that quantity.

It’s worthwhile to drink extra water to assist lubricate your joints, average your physique temperature, and rid your physique of waste. Jamie Koll, a non-toxic residing and ingredient knowledgeable at Ladies Who Eat, says males would possibly want as much as 15 cups and girls 11 cups of water relying on their exercise degree, weight, and local weather. As you become older, you would possibly have to drink extra water than you probably did years in the past. “Water quantities will differ from individual to individual and extra components reminiscent of drugs and kidney well being,” she stated.

Beginning at age 40, your kidneys start to lose their capability to preserve water, making it troublesome so that you can keep your physique’s fluid stability, in keeping with a 2023 article in Vitamins. This decline quickens after age 65. This gradual decline in kidney operate is only one of many explanation why older adults are extra liable to dehydration.

Older adults are likely to take many drugs that may be dehydrating. Metformin and related drugs used to deal with diabetes have an effect on your hydration ranges as a result of they trigger you to urinate extra usually. These drugs and laxatives also can trigger diarrhea that may dehydrate you. ACE inhibitors used to deal with blood stress can cut back your urge to drink water, and diuretics additionally used for blood stress cut back the quantity of fluid in your blood vessels.

The 2023 article in Vitamins provides that older adults residing alone or in elder care services would possibly discover it troublesome to maneuver or have issues with swallowing, making it harder to get that additional glass or two of water between meals. Individuals with urinary incontinence could voluntarily prohibit their water consumption, and older adults with dementia would possibly neglect to drink ample fluids to stop dehydration.

As your joints undergo extra years of damage and tear, the cartilage that protects your joints begins to deteriorate. Cartilage is fabricated from 80% water, and once you’re dehydrated, you run the danger of your physique pulling the fluid out of your joints to maintain different capabilities (per AARP).

As a result of your hydration wants would possibly differ from others, Jamie Koll suggests consulting along with your physician to see how a lot fluid is finest for you every day. Consuming fluids solely once you’re thirsty is not fairly sufficient. You would possibly have to drink extra water between meals to remain adequately hydrated. Your urine can provide you a touch about your hydration ranges. Darkish urine is commonly an indication of dehydration, but additionally discover if you happen to’re feeling extra drained, dizzy, or confused.

It may be a chore to maintain monitor of how a lot water you drink day by day, however maintaining that half-gallon water bottle may help you gauge how a lot you have had all through the day. There are additionally good water bottles that provide you with a warning when it is time to drink. You too can monitor your water consumption by particular apps in your telephone or different wellness apps that monitor your vitamin or train.

Should you discover water boring, keep in mind that many vegetables and fruit have excessive water content material that may hold you hydrated. Keep away from getting your hydration from caffeine or alcohol as a result of each will dehydrate you. Koll suggests including a squeeze of lemon or lime so as to add some style, or you may infuse cucumber and mint into your water. “Add in actual fruit juice (you may make your personal selfmade watermelon juice) or seize one on the retailer that’s 100% actual fruit juice like cranberry or blueberry and add a splash of it into your water,” she stated.