Staying Liquid for Healthy Aging
Our current times have required us all to find a new level of flexibility in keeping up with changing recommendations. Through all of this, our bodies fluid needs have probably stayed about the same and keeping them at the correct levels is always crucial for healthy aging. Our bodies are made up of about 80% water and maintaining the correct balance can be thrown off quickly with either too much or too little. Usually, we are prone to consuming too little liquid, especially as we age. There is generally a decreased thirst sensation so our brain does not send us the message to drink enough liquids when we need to. There are also concerns about urinary incontinence so people may self-limit intake. Many medications can increase our fluid needs or our bodies method of removing excess fluids. People with limited physical abilities may depend on others to provide liquids for them to drink. Our need for fluids varies with weather, temperature, body functions, exercise and much more.
Our bodies are designed to keep our fluids in balance as much as possible but sometimes the organs that do this aren’t working as well. Kidney and heart failure make it harder for our bodies to filter fluids and move them around the body. So, we take medications and/or need to monitor how much liquid we take in. This is called fluid restriction and is usually a concern for people on dialysis or those with a low serum sodium level. Restriction is usually temporary and should still meet the very minimal requirements for health. For example, a 150 pound person on a strict fluid restriction should still consume at least 1.2 Liters (5 1/3 cups). Normal intake for this same person would be about 2 liters (8 cups) per day.
Not all the fluid we consume needs to be water. We get a lot of liquid from food sources such as fruits, vegetables, soups, gelatin and ice cream. Also, almost all liquids count (except alcohol). Lemonade, Coffee, Tea, Milk and even soda can count toward our intake. Older adults should watch out for too much caffeine but in moderation, this is fine. Unfortunately, alcohol has a double negative impact on hydration as it tricks the brain to release more fluid than normal resulting in our bodies being less hydrated than when we started. If consuming alcohol, consider drinking a glass of water for each equal amount of drink.
Signs that you may need to drink more liquids include dark colored urine, constipation, cracked lips or tongue, flaky skin, skin that does not go back to normal when pinched and frequent urinary tract infections. If your urine is very pale yellow or almost clear, you are probably ok – keep up the good work!