Being hydrated means that the body has enough fluid to function properly. Staying hydrated is essential for many bodily functions:
- Regulate body temperature,
- Prevent infections,
- Deliver nutrients / Remove toxins,
- Lubricate joints
- Pump blood to heart,
- Promotes mental wellness.
The amount of water each person needs can vary. By the time you feel thirsty, you may already be starting to dehydrate. Some folks in the older population category can be chronically dehydrated and not know it!
For folks over 51, the National Academy of Medicine recommends that men should consume about 8 to 12 cups of fluid and women should drink 6 to 9 cups of fluid. Include fruits, vegetables and other fluids in calculating totals.
Many fruits and vegetables have high water content and help to hydrate. Other foods that promote hydration include yogurt, jellies, soup and broth.
Dry mouth, trouble focusing, feeling faint, dizzy, thirsty, fatigued, and darker urine are all symptoms of dehydration. Excessive heat, some medications, digestive upset, and overexertion can cause dehydration. The tiredness and lack of coordination that may result from dehydration can also lead to falls and injury.
The best way to prevent dehydration is to drink more water throughout the day. If dehydration persists, talk to your health care provider to determine how much water you should be drinking daily.
The body signals thirst by providing the sensation of needing to drink. As the body ages, these thirst signals begin to diminish. The body can be in need of water and not realize it because the thirst sensation is not as strong as when younger.
Also, bodily functions may not operate as effectively as when younger, such as the kidneys. Some medications, diuretics for example, can create a dehydration issue.
A good way to check for dehydration is the skin test:
- Gently pinch the skin on the back of the hand or arm.
- If the skin springs back immediately, it is most likely hydrated.
- If it takes longer to bounce back, the body may be dehydrated.
To counteract the tendency to become dehydrated:
- Drink fluids throughout the day, even when not feeling thirsty.
- Eat regular meals / snacks.
- Limit alcohol intake. Alcohol and caffeine dehydrate.
Drink plenty of water. Perk up water by infusing it with fruit. Add lemon, lime, or orange herbs like mint or basil.
Eating / drinking something hot on a warm day can help to cool the body. Consuming something hot raises the body’s temperature. The brain senses this and proceeds to tell the body to cool down. Try this delicious soup recipe:
Potato Leek Soup
Ingredients
- 3 Tbsp. unsalted butter
- 3 large leeks, white and pale green parts only, rinsed & chopped
- 3 medium celery stalks, chopped
- 3 cloves garlic, chopped
- 1 tsp. dried marjoram
- thyme sprig and bay leaves
- Salt and ground black Pepper, to taste
- 2 lbs. Yukon Gold or Russet potatoes, peeled/chopped
- 4 cups chicken broth
- 1 Cup milk, whole
- ½ Cup low fat Greek Yogurt
- Parsley & Herbs, for garnish.
Directions
- Melt butter over medium heat in a Dutch oven.
- Add the leeks and garlic and marjoram cook, stirring regularly, until soft and wilted, about 10 minutes. Adjust the heat to control the browning process.
- Add the potatoes and broth and bay leave and spring of thyme.
- Bring to a boil over high heat.
- Reduce to a gentle simmer and cook until the potatoes fall apart, about 15 minutes.
- Remove the thyme sprig and bay leaves.
- Whisk together the yogurt and milk. Add this mixture to the soup.
- Purée soup with a hand-held immersion blender until smooth. OR use a blender to blend the soup until just smooth.
- Serve.
Nutrition: Serving size: about 1-1/2 cups, makes 6 servings
- Calories: 454
- Fat: 24 g
- Saturated fat: 14 g
- Carbohydrates: 49 g
- Sugar: 10 g
- Fiber: 5 g
- Protein: 12 g
- Sodium: 828 mg
- Cholesterol: 78 mg
Nancy L. Fitness 