We’ve heard it our entire lives: Drink a minimum of eight glasses (or 64 ounces) of water a day to stay hydrated. And while staying hydrated is important at every age, it becomes even more imperative as your years advance. As we head into summer, here are eight quick reasons to proactively (and intentionally) stay on top of hydration levels.
1. We lose our natural hydration stores
As we age, our body composition changes, and one big change is the level of water the body naturally retains. Muscle cells hold a large portion of your body’s overall intra-cellular compartment (ICF) volume. As we grow older, our bodies have a natural tendency to lose muscle mass, and along with it, we lose that ICF volume which stores the majority of our hydration. To make up the difference, we need to hydrate more (and lifting weights or toning to retain muscle mass helps, too!).
2. Our kidneys are aging along with the rest of our body
While not everyone will experience declining kidney functionality as they age, most will to some extent. That deterioration changes the composition of urine, resulting in losing more water during elimination.
3. We become more naturally prone to dehydration
Studies estimate that up to 28% of older adults regularly experience dehydration. Among other reasons, one of the primary causes is that our thirst receptors are simply not as sensitive, meaning that we may not have the same inclination we once had to hydrate—even though our bodies need to. Add in dehydrating medications, and it’s more important than ever.
4. It affects our memory and mental functioning
Research shows that as little as a 2% loss in fluid can affect our mental state, with the effects reaching memory function, as well as reaction times, focus and concentration, and general mood.
5. Hydrating helps alleviate pain
Joint pain is a common complaint. Hydration can help. Water comprises approximately 80% of the cartilage in your joints, so hydration helps by keeping joints lubricated and reducing pain-causing friction.
6. Beat the heat
It’s true at every age: water is key to avoiding overheating—something that’s particularly important as outdoor temperatures rise. Not only does water help you naturally better regulate your body temperature, it also helps you produce sweat—a natural coolant—when activity overheats your body.
7. Balance vital minerals and protect organs
Hydration is also crucial to maintaining optimal levels of sodium and electrolytes, among other minerals, which play a part in your body’s function. In addition to your kidneys and brain, they have an important role in your ongoing heart health and functionality.
8. Hydration impacts digestive health
Given its impacts on kidney health, it’s no surprise that proper hydration impacts overall digestive health as well. Beyond maintaining regularity in the bathroom, it affects gut health and comfort, serving as a natural remedy for bloating, heartburn, and other discomforts.
