Water. The essence of life. It lubricates your joints, delivers nutrients, protects tissues, and keeps everything running smoothly. But you probably know this already.
Here's what you might not know: nearly 30% of older adults are chronically dehydrated. Medications, changes in thirst sensitivity, shifting body composition—your water needs change as you age. Stay on top of it or risk joining the dehydrated masses.
Why water matters even more as we age:
Good for your heart. Adequate hydration keeps electrolytes balanced: sodium and potassium in check. When they're off, your heart goes haywire (or slows to a crawl). Enough water = happy electrolytes = happy heart.
Better detox. Water supports your body's natural waste removal systems, helping kick out toxins that overstayed their welcome. More water = better overall wellbeing.
Happier joints. Cartilage is 60-80% water. When you're hydrated, your joints stay lubricated, friction decreases, and natural shock absorption improves. No pain killers handy when your knees flare up? Try two glasses of water first.
Brain boost. Even slight dehydration impacts memory, concentration, mood, and reaction time. The effects might seem small, but they add up – especially if you're already dealing with cognitive issues.
How much do you need?
According to the National Council on Aging: drink 1/3 of your body weight in ounces.
150 lbs = 50 oz per day (about 6 cups or 1.5 liters)
One standard water bottle (33 oz) + half = daily goal met
Important: If you're on medications or managing chronic conditions, check with your doctor first for personalized guidance.
How to hydrate (for all types of water lovers)
Plain water boring? Fair enough. Here's how to stay hydrated based on your tolerance level:
Hate water but love other liquids? Morning coffee and tea, smoothies, soups, or freshly squeezed juices (minimal added ingredients) all count. You might already be hitting your targets. If not, add one extra smoothie, juice, or soup to your day.
Not a fan of water's taste? Infuse it with cucumber, watermelon, mint, or citrus. Need more help? Try flavor packets or droplets – just avoid artificial sweeteners and added sugars. Or skip the taste issue entirely: add bubbles. Sparkling water with lemon or lime gives your palate something to pay attention to.
Liquid haters? If you barely drink anything except morning coffee (it counts!) or evening wine (it doesn't!), turn to high-water-content foods:
Watermelon (92%), cucumbers (95%), tomatoes (90-95%), strawberries (92%), Yogurt (80-88%) are all great
Eat them fresh or blend into smoothies. Kill two birds: healthier diet + better hydration.
The bottom line:
Don't force yourself to chug water you hate – it's not sustainable. Find what works for you long-term. Get experimental. Try new things. If something doesn't work, move on. Just not to vodka.
Be inquisitive, be safe, and keep living the good life.
– Sasha
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Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.