H is for Hydration

Simple, Practical, Science-Based Tips for a Long Healthy Life

Post written by Dr. Bob Murray

Most everyone understands that staying well hydrated is a good thing.  We have all experienced what it feels like to be thirsty and we know firsthand what it feels like to be dehydrated as a result of physical activity or illness.  But most of us have no idea if we are well hydrated at any given moment.  And if we aren’t, is that a problem? 

It turns out that for some of us, not being well hydrated can result in faster aging and an earlier death.  That sobering news comes from research in animals and humans that suggests that poor hydration has negative long-term consequences.  Scientists at the National Institutes of Health observed that people who consistently have a blood sodium level higher than normal (normal blood sodium is 138 – 142 mmol/L) “… have increased risk to be biologically older, develop chronic diseases and die at younger age.”  A high blood sodium level is often indicative of dehydration.  The reasons for these negative outcomes have not been clearly identified, but the speculation is that chronic dehydration promotes low-level inflammation throughout the body, speeds cellular metabolism, and increases the risk of blood clots.

What Does It Mean for You?

• Pay attention to daily fluid intake.  One way to do that is to simply count the number of times we urinate during the day, not including the first urination of the day (which is the urine that accumulated overnight).  Adults should urinate at least 7 times each day and kids should go at least 5 times per day.
• Most of our fluid intake occurs with meals, so don’t skimp on beverages at mealtime.
• Only a small portion of daily fluid intake occurs because of thirst, the rest occurs spontaneously with meals, snacks, during meetings, and social occasions.
• Whenever we work up a sweat, we need to replace that same volume of fluid, preferably during the physical activity, so that we keep dehydration to a minimum.
• As a general guideline for minimum daily fluid needs, divide body weight (in lb) by 2 and that is the minimum number of ounces of fluid to be consumed during the day.  For example, a 140-lb person should strive to consume 70 ounces of fluid each day. (1 cup equals 8 ounces and one liter is about 4 cups or 32 ounces).
• All beverages count.  Water, juices, milk, sports drinks, tea, coffee, soft drinks, and even beer and wine can contribute to daily hydration.
• Fruit and vegetables have a high-water content so include more of these for good health and hydration. No surprise watermelon is called water melon, as it is about 92% water.

What do you do to stay hydrated? Drop your suggestions in the comments section.

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