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foodandwine120When you read the title of this article, I wonder what you were thinking.  I’m thinking about water.  As I write this, in mid-July, I’m perspiring because a lightning strike knocked out the air conditioning system throughout my retirement community and the forecast is for temperature in the high 90s. That’s the bad news.  The good news is it gave me the idea to write a practical and, I hope helpful, article for you about staying hydrated.

Speaking of retirement communities, did you know that as we age our thirst-response system diminishes?  That means that even though we dehydrate, we may not feel thirsty. This can be dangerous. If we don’t drink enough fluids it can lead to balance problems and falls, urinary tract infections, kidney failure, constipation, and slower healing from ulcers, wounds and orthopedic injuries.

So, the obvious question occurs: How much should we drink?  Unfortunately there’s no agreement among “experts”.  Some recommend 8 glasses a day for adults but there’s hardly a consensus. And, since each of us is unique, we all have different needs.  For example, people who have diabetes, a thyroid disorder, or some forms of kidney disease may be at a higher risk of dehydration because these conditions can cause the body to excrete more water. On the other hand, some people with heart, liver or other kinds of kidney disease could become over hydrated because their kidneys are not capable of excreting water normally. These people may have to actually restrict the amount of fluids they drink.  People who take certain medications can also be more prone to dehydration. More specifically, antihypertensive such as diuretics and angiotensin-converting enzyme (ACE) inhibitors and antipsychotic drugs and cholinesterase inhibitors used to treat Alzheimer’s and other dementia related illnesses can have a dehydrating effect.

However there are certain instances when we should all be careful.  When we’re exercising and when it’s unusually hot out (like today, as I write this) are obvious examples. For every hour of light to moderate exercise, two to three cups of fluid are generally recommended. If we’re constipated increased fluids add moisture to the large intestine which helps our bodies eliminate waste. Alternatively, if we take a laxative, we need to compensate for the fluids we lose. Fluids prevent infections of the urinary tract and kidney stone formation.

To add to the complexity of this issue, it’s not easy to know how much water we’re consuming because we get so much from sources other than the drinking glass. Fruits and vegetables like watermelon, berries, grapes, peaches, tomatoes, and lettuce are almost all 100% water. We also can consume water through fruit and vegetable juices, nonfat milk, soups, and coffee and tea.  Even most meats have a high water content. On average, we get about 20% of recommended water through the food we eat.

Well, I just checked and unfortunately the AC still isn’t working here so I think I’ll get myself a tall glass of the iced tea I made with Jasmine, green tea, and Chai and just relax for a while. I hope that wherever you are as you read this, you’re keeping cool… and hydrated.

Click here to send comments to me.  I will answer each one personally and will print those that are of general interest.

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