Friends asking for nutrition advice are often surprised
when my first recommendation is to drink more liquid. Water is
an important nutrient and has a vital role in maintaining good
health. Don't assume that you are drinking enough just because
you are not thirsty. As we age, our sense of thirst
diminishes, so we don't realize as easily when our body needs
more fluids. Further, many older persons who suffer from
arthritis and similar problems that make moving painful
deliberately decrease their fluid intake in order to reduce
trips to the bathroom.
Water is essential to our body functions. It is a major
component of blood and body fluids (saliva, digestive juices,
intracellular fluids, and joint compounds), and key to the
digestive process. Water moves food through our system and
transports nutrients to various body locations. It is also
critical to the body's waste system as it helps to filter and
eliminate toxins and move waste materials through the
intestines.
Experts have recommended 6-8 cups per day for years, but
recent studies have raised this amount even further to 10 cups
for women and 12 cups for men. All liquids count toward the 10
to 12 cup goal, but bear in mind that both caffeine and
alcohol act as diuretics and may actually increase normal
fluid losses. Ten good reasons to increase your fluid
intake:
Jump Start Your Body: While your brain may respond to
caffeine in the morning, water helps the rest of your body
get moving. It starts by helping to relieve dry mouth and
continues to work the magic of motion throughout your
system.
Avoid Constipation: Something as simple as fluid plays a
major role in preventing constipation. Not only does the
liquid encourage bowel movement, but it also softens the
stools.
Help Nutrient Absorption: Water is the carrier that
helps the body transport and absorb the nutrients in the
food we eat. Water moves these nutrients through our cells
and ensures that the nutrients are available when and where
we need them.
Make the Medicine Go Down: Instructions for nearly all
medications are to take with water. Pharmaceutical companies
want their medicines to function in the most effective way
possible. Water helps to hurry the medication along in your
system and to get it everywhere it needs to go.
Moisturize Your Skin: Water is the single most important
element for cellular integrity. Keep your skin in good shape
from the inside out by getting plenty of water.
Flush Your System: Our kidney system is unique in its
filtering capabilities and totally dependent upon water in
order for it to work. Daily fluid intake is essential to its
efficient operation, particularly because there is some
decrease in function with age.
Avoid muscle cramps: Although not the only element
associated with muscle cramps, athletes have long recognized
that even mild dehydration can produce cramps.
Prevent kidney stones: Stone prevalence is documented as
being higher in those persons with low urinary volume. "More
fluids" is the first and foremost treatment when kidney
stones occur.
Avoid Dehydration: An alarming number of
hospitalizations of older persons include dehydration as
part of the diagnosis. This can be avoided by monitoring
your fluid intake. Both mental and physiological performance
may be impaired with even mild dehydration.
Keep well: In addition to being critical to digestion,
nutrient absorption, and waste removal, water is a major
player in regulating body temperature and in maintaining
electrolyte balance. New studies have also shown a possible
correlation between low fluid intake and bladder, colon,
breast, prostrate, kidney, and testicle cancers.
Be sure to drink even more fluid whenever you increase your
physical activity, when eating a high fiber diet, during hot
weather, at high altitudes, in low humidity locations, and
when you're sick, especially if you have a fever, vomiting, or
diarrhea. Check your urine color. It should be pale, almost
clear. A dark yellow means you need more fluids.
Start drinking water early in the day, and always drink
water after going to the bathroom. Refresh yourself by adding
a slice of lemon or lime like they do at the spas. Or try
sparkling water for a change!
