Summer means sunshine, days that are longer and warmer, and more time spent outdoors.
It also means your can become dehydrated more easily, making adequate hydration particularly important during the summer months.
This is especially true as people age. By the time people are getting into their 40s, the body doesn’t conserve water as efficiently as it did during younger years. The thirst response can also be compromised as people age.
Add some heat and physical activity into the mix, and it doesn’t take much for dehydration to sneak up on you.
Following is everything you need to know about staying properly hydrated this summer.
Why Hydration Matters More After Age 40
Hydration plays a vital role in nearly every system within your body. It helps to regulate temperature, improves joint health, delivers nutrients to your cells, and keeps your brain functioning at its best.
But with age, several changes make hydration more challenging:
- Lower fluid reserves: The body’s total water content decreases with age.
- Reduced thirst response: It may take longer to feel thirsty, even when you need water.
- Slower kidney function: The kidneys become less efficient at conserving fluids with age.
If you’re physically active, these factors can be amplified because water is lost more quickly through sweat and exertion. And just being outside on a hot day can increase your body’s need for water.
Are You Drinking Enough?
It’s easy to miss the early signs of dehydration. Watch for:
- Dry mouth or cracked lips
- Headaches
- Fatigue or sluggishness
- Brain fog
- Muscle cramps
- Dark yellow urine
- Dizziness or lightheadedness
If you’re noticing any of these, especially in the heat, you may already be somewhat dehydrated.
How Much Water Do You Need?
Most of us have been told countless times to drink 8 glasses of water per day. But most experts have revised these recommendations.
The current guidelines are:
- Men should consume about 3.7 liters (a little less than a gallon) of total fluids per day.
- Women need about 2.7 liters (roughly 0.7 gallons) of total fluids per day.
“Total fluids” includes water, other drinks, and moisture from food.
But keep in mind that these are just guidelines, and they don’t take into consideration body mass or activity level. Many people will need more than what’s noted above.
A good rule of thumb? Sip continually throughout the day, and don’t wait until you feel thirsty to consume fluids. If you’re feeling thirsty, you’re likely already dehydrated. Also, urine that is very light in color is a good sign that you are well-hydrated.
Hot Weather Hydration Tips
All of the above might make it sound like you need to guzzle water nonstop. It’s actually not that hard to make sure your body gets the water it needs.
Here are some strategies you can try:
- Drink a glass of water as soon as you wake up in the morning.
- Carry a water bottle around with you and sip while you work or run errands.
- Hydrate before, during, and after exercise (especially if you’re working out in the heat).
- Eat water-rich foods like watermelon, cucumbers, grapes, and oranges to boost hydration.
- Avoid dehydrating drinks like alcohol and caffeine.
- Flavor your water with lemon, mint, or cucumber slices if plain water is unappealing.
- Consider adding an electrolyte powder to your water to ensure you’re getting enough sodium, potassium, and magnesium—especially if you’re sweating a lot.
Other Heat-Related Concerns
Some medications, including blood pressure medications and diuretics, can increase your risk for becoming dehydrated. If you’re taking these (or any other medications that can make a person prone to becoming dehydrated), talk to your primary care doctor about any special considerations that may apply to you relative to staying hydrated.
Take care to drink extra fluids during heatwaves, long outdoor events, and intense workouts.
And don’t forget about proper hydration when you travel. Air travel, in particular, is very dehydrating.
Don’t Wait…Hydrate
Hydration isn’t just about avoiding heat exhaustion. Staying properly hydrated helps you to feel better overall. It even helps you to think more clearly.
Renew Youth is here to answer any questions you might have about hormone health and better aging. Give us a call at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.