Hydration | How much water should I drink ?

We all need around two litres of fluid a day to keep our bodies properly hydrated. Water is the medium in which most of body processes take place, and makes up about two thirds of body weight. We lose it via breath, sweat and urine.

• Hydration in older Adults
• Hydration for Exercise
• Over Hydration

The recommended daily two litres of fluid for hydration can come from any drinks: tea, coffee, coke, fruit juice - even beer, though we don't recommend drinking two litres of beer each day! We also get approximately half a litre from food eaten each day, about a quarter of daily needs, mostly from fruit and vegetables. Of course, hydration alternatives to water do tend to have more calories, so it makes sense to get at least some of our daily fluid needs from water. Also, some studies have indicated that drinking plenty of water for hydration is beneficial to the immune system; good for the skin; alleviates constipation and can reduce the risk of kidney stones.

De-hydration can make you feel tired and lethargic, and will decrease your capacity for exercise. Extra fluid is needed in hot weather and when you exercise. For each hour of exercise you should drink an extra litre of fluid. If you have an illness that is causing sickness, diarrhoea or sweating, you will need to up your fluid intake to make up for the extra loss.

Hydration in Older Adults
Getting enough fluids to drink doesn’t sound like a problem. But for older adults, hydration needs to be a major concern. As you get older, your body’s signals get weaker. When you are young, if you drink when you are thirsty, you will probably get enough water.  But by the time you are 60, if you drink only when you are thirsty, you will only get about 90% of the fluids you need. The problem continues to get worse as you get older. So after age 50 or so, you need to drink fluids for hydration even when you are not thirsty.  This is particularly important if you have retired to an area of the country that is warmer than you are used to, such as California, Florida, or the Southwest.

Dehydration can cause serious problems in older adults. Mild dehydration, may cause constipation. Here are some tips to help keep you hydrated: Drink plenty of water and juice at meals and between. Avoid coffee, tea, and sodas with caffeine. Have more soups at your meals. Replace lost fluids when you’ve had vomiting or diarrhea. Keep a glass of water to drink while you are watching TV or relaxing. Drink plenty of extra fluids after getting even mild exercise. Keep informed about medications that might cause water loss.

Getting enough fluids to drink doesn’t sound like a problem. But for older adults, this needs to be a major concern. As you get older, your body’s signals get weaker. When you are young, if you drink when you are thirsty, you will probably get enough water.  But by the time you are 60, if you drink only when you are thirsty, you will only get about 90% of the fluids you need. The problem continues to get worse as you get older. So after age 50 or so, you need to drink fluids even when you are not thirsty.  This is particularly important if you have retired to an area of the country that is warmer than you are used to, such as California, Florida, or the Southwest.

Dehydration can cause serious problems in older adults. Mild dehydration, may cause constipation. Here are some tips to help keep you hydrated:

• Drink plenty of water and juice at meals and between.
• Avoid coffee, tea, and sodas with caffeine.
• Have more soups at your meals.
• Replace lost fluids when you’ve had vomiting or diarrhea.
• Keep a glass of water to drink while you are watching TV or relaxing.
• Drink plenty of extra fluids after getting even mild exercise.
• Keep informed about medications that might cause water loss.
  

Hydration Needs for Exercise
A key to successful workouts is keeping well hydrated before, during and after your exercise. The length of your workouts, heat, humidity and the amount you sweat are all major factors to consider when trying to keep your body in proper fluid balance.

Hydration Tips:

• Start hydrating early. Drink 1-2 cups of water when you first get up in the morning
• Keep a water bottle with you all day long.
• Drink before you get thirsty (thirst is a sign that your body is already dehydrated).
• Drink 1-2 cups of fluid 30 minutes before exercise.
• Drink 1/2-1 cup of fluid every 15 minutes of exercise.
• Replenish lost fluids (2 1/2 cups of fluid for every pound lost during exercise).
• Keep drinking even after your thirst is quenched.

Water vs Sport Drinks
For exercise lasting under 45 minutes, water is your best choice. For the recreational athlete who may exercise for 30-40 minutes per session, water is sufficient for hydration.

• Water is easily absorbed.
• Water is the best choice to drink before moderate-length exercise.
• Water is readily available and less expensive than sports drinks.

Research suggests that for workouts consisting of at least 45 minutes of continuous exercise or high intensity workouts of any duration like running, aerobics, biking and intense weight training, a sports drink may be beneficial in delaying muscle fatigue by providing your body with additional energy.

Sports drinks contain water, carbohydrates and electrolytes (generally sodium and potassium). You can make your own by mixing one cup water, one cup orange juice and a pinch of salt.

• Sports drinks will replenish fluids while containing a small amount of carbohydrate and electrolytes.
• A steady source of carbohydrates during exercise fights off fatigue and enhances performance by fueling the muscles during exercise.
• Studies show that a solution containing electrolytes and carbohydrates may be absorbed more quickly and helps to retain fluids consumed after prolonged intense exercise.
• A good-tasting sports drink may encourage you to consume more fluid.

Water

• Drink anytime Quickly absorbed Recommended for short bursts of activity Costs only cents
• Fluid Replacement
• Drink during exercise 4-8% carbohydrate Replaces lost fluids and electrolytes Costs a few dollars

Over-Hydration
In the past few years studies have shown that many of us don't drink enough water for good health. Along with general healthy eating recommendations, most health promoters have urged us all to drink more water, particularly whilst exercising. The message has been strong - avoid dehydration.

However, there is a different story emerging, especially amongst people who exercise. According to researchers almost as many exercisers are putting their health at risk by over-consuming water as drinking too little.

Drinking water at every opportunity can cause serious problems, such as hyponatraemia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function.

Initial symptoms of over-hydration include dizziness, nausea, apathy and confusion. However these symptoms are also associated with dehydration - so it's important to be aware of how much you are drinking.

Is there cause for alarm? The British Dietetic Association guidelines state that an average adult should consume 2.5 litres of water per day. This intake needs to be increased during periods of hot weather or during and after periods of physical activity.

You can get your daily water requirements from sources other than pure water - your cup of tea counts! Water is the main ingredient of all drinks – carbonated drinks and still drinks, fruit juices and fruit and vegetables all have a high water content.