Healthy, Happy and Hydrated

The dog days of summer are here; in Texas that means high temperatures and dry weather. It’s important for everyone to stay cool and hydrated, especially seniors. We usually hear that 8 (8 ounce) glasses of water is a good aim when it comes to getting your daily dose of hydration. The pros at the Cleveland Clinic concur that 64 ounces of H2O per day is a healthy goal.

Maintaining a good hydration base is especially important for seniors. The Cleveland Clinic Staff points out in their blog: “as you age, that sense of thirst diminishes. So even when your body needs to be replenished with water, you might not realize it.” The clinic staff further explains: “Older adults have less water in their bodies to start with than younger adults or children.”

Staying hydrated is vital for seniors but drinking all that water everyday can be difficult. Consider these tips to make it a bit more manageable.

Start the day off right

While it’s tempting to go right for a hot cup of tea or coffee first thing in the morning, try starting the day off with a glass of water with a fresh squeeze of lemon. It doesn’t have to be a full 8 ounces, whatever your stomach can comfortably accommodate is fine. Starting your day off with lemon water is a simple, healthy habit. The Cleveland Clinic explains: “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age.”

This positions you to make your hydration an all-day ambition. Get a small glass specifically for water and drink it throughout the day. Keep a pitcher of water in the fridge so that it’s cold and appetizing or leave it at room temperature if that feels better on your teeth. Add sliced citrus fruit or cucumbers if that makes it more enjoyable.

Play around and see what works for you. Your goal is to work more water breaks into your daily routine. Set yourself up for success by figuring out your preferences.

Hydration tricks to get through the day

Water is ideal for hydration, and you want to incorporate it as your main hydration source. But you can also work in other hydrating drinks. Interestingly, milk is also a hydrating beverage. Lisa Drayer writing for CNN explains: “milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period of time.” Work a glass or two into your hydration routine.

There are also plenty of fruits that deliver a healthy dose of water. Enriching your diet with them furthers your hydration goals, plus they deliver fiber and other nutrients that are great for your body. Watermelon, cucumbers, tomatoes, stones fruits, citrus fruits, apples, and pears are just some examples of fruits and veggies that hydrate and refresh.

Seltzer waters have become extremely popular. They are especially nice in the hot weather, because they are refreshing and bubbly and they taste like a treat, but often have little sugar and calories (always double check the labels to be sure). Seltzer waters also make a good choice when it comes to hydration. Emily Shiffer, writing for Food Network reports: “if you’re obsessed with seltzer, there’s good news: it counts towards your daily water intake totals.”

Frozen indulges

One great way to beat the heat is to enjoy a lovely, frosty treat! Popsicles are delicious, refreshing and hydrating. Many, though, are made with an excess of sugar. Make sure to read labels and buy a low sugar, natural variety. 

Making homemade frozen treats is a big trend right now. It gives us control over the ingredients, and it’s a great way to beat our COVID-19 blues! Ask your Visiting Angels Caregiver to pick up supplies at the farmer’s market. Buy a bunch of melon, berries, stone fruits, even cucumbers; whatever looks plentiful and affordable. You can find popsicle molds online or at many grocery or housewares stores. Find an easy recipe and get creative.

Dehydration signs and symptoms

According to the Cleveland Clinic, not getting enough hydration in our daily diet can lead to bigger problems like kidney stones and other worrisome issues. These are some symptoms of dehydration:

• Dizziness
• Increased heart rate
• Low blood pressure
• Confusion
• Fatigue
• Headache
• Muscle weakness
• Darker colored urine

Conversely, the clinic points out, that if the body is well-hydrated, the urine will be almost clear.

Remember

Make your ambition to stay hydrated a day long event. Talk with your doctor if you have any concerns, especially when the weather is hot and dry.

Stay happy, healthy, and hydrated this August!