Summer 2024 has ushered in a series of record-breaking temperatures all across the U.S., from South Florida to Northern California and just about everywhere in between. With many of these summer heat waves in the triple digits, it’s crucial to prioritize water intake.
According to a recent poll, nearly 50 percent of Americans consume far less water than the required daily intake to sustain physical and mental wellness. Dehydration results in many health complications, so be vigilant about your fluids. Here are four hydration tips for a safe and refreshing season—no matter how hot the thermostat reads.
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Carry a Reusable Water Bottle Everywhere
Invest in a high-quality reusable water bottle convenient for exercising, running errands, or meeting up with friends. This bottle will be a constant reminder to hydrate—even on the busiest days. Choose a durable, BPA-free bottle (such as glass or stainless steel) that can hold at least 32 ounces of water.
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Enhance Plain Water with Natural Flavors
As essential as water is, it can be hard to consume enough if plain water tastes bland. Fortunately, infusing water with natural, nutritious ingredients will enhance the flavor and entice you to drink more. Experiment with combinations like watermelon and mint, cucumber and basil, or blueberry and lemon. Not only is infused water refreshing, but it also contains essential vitamins, minerals, and antioxidants without any artificial sugars.
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Use a Mobile Water Tracking Application
In this digital era, there are numerous mobile apps that help monitor daily water intake. These tools make it easy to create personal hydration goals based on weight, activity level, stage of life, and other specifications. The apps often remind you to consume water regularly while tracking your hydration patterns over time. If you lack motivation, this measurable, goal-oriented approach has you covered.
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Include More Hydrating Foods in Your Diet
Many fruits and vegetables also have a high water content. These foods are not water replacements but can help meet hydration requirements. Melons, oranges, tomatoes, berries, apples, cucumbers, lettuce, zucchini, and celery are all excellent choices to supplement your fluid intake. Electrolyte tablets or powders can also fuel you with sodium, potassium, calcium, and magnesium to replenish the body’s natural pH levels as you sweat. Supplementing with electrolytes can lower the risk of dehydration, muscle cramps, weakness, and fatigue.
Why Optimal Hydration Matters for Older Adults
While hydration is essential for all ages, it’s particularly crucial for adults over 50. Water comprises about 60 percent of the human body, but that volume starts to decline as you age. In conjunction with other age-related factors, such as difficulty perceiving thirst, this could increase the overall risk of acute or chronic dehydration.
Dehydration in senior adults can cause kidney problems, urinary tract infections, rapid heart rate, low blood pressure, dizziness, fatigue, muscle weakness, or disorientation. In severe cases, it can also lead to a life-threatening heatstroke. If you’re over 50 (or you care for someone who is), consider the following considerations.
- Establish a Consistent Routine: Schedule a water break at regular intervals to ensure optimal, consistent hydration daily.
- Monitor All of Your Medications: Certain medications (steroids, laxatives, diuretics, or antihistamines) can exacerbate dehydration. Research the side effects before taking a new medication, then adjust your water consumption accordingly.
- Include Hydration in Care Plans: Caregivers should prioritize healthy fluid intake as part of a daily care plan for seniors who require assistance. A hydration plan will make it easier for them to access water and remember to drink it.
Fuel Your Summer Fun with Optimal Hydration
As new research points out, adults who prioritize their hydration are less vulnerable to chronic health issues (like heart or lung disease), which increases longevity. As the summer heats up, follow these steps to maintain a healthy water intake. Even incremental hydration shifts can lead to safer habits and a more enjoyable season.
