Greenings Green Warrior! Water is often touted as essential for good health, but how much do we really need to drink each day?
The Importance of Water as We Age
When you are young, your body is composed of 70-75% water. However, as you age, you lose water from all tissues. Changes in cellular structure mean that cells can no longer hold onto water molecules as efficiently, and the connective tissues between those cells also atrophy. This issue is compounded by the fact that older adults tend to retain fewer fluids and have a decreased sense of thirst, despite needing just as much water as ever.
This loss of hydration can lead to several problems:
- Temperature Regulation: Water helps regulate body temperature.
- Electrolyte and Lymphatic Flow: Water provides necessary flow for these systems.
- Brain Health: Proper hydration provides a cushion for the brain, preventing micro traumas caused by small movements. A loss of as little as 2-3 percent of water in the elderly can cause cognitive impairment.
The Role of Beverages in Hydration
While green tea offers health benefits, it, along with coffee, can act as a diuretic, especially if high in caffeine. This can lead to dehydration. Dr. Will Bulsiewicz, author of Fiber Fueled, emphasizes that people often underestimate their daily water needs. Drinking adequate water is essential for digestion, particularly in preventing constipation. Dr. Bulsiewicz recommends replacing caffeinated and alcoholic beverages with water to ensure adequate hydration.
Specific Recommendations from Experts
Dr. Brooke Goldner healed her lupus and in her book, Goodbye Lupus, she recommends that people drink much more than the standard 64 ounces of water per day. If you’re sick, she suggests drinking at least 96 ounces per day—and increasing that to 128 ounces if you’re over 120 pounds. This higher intake of water helps the body heal and boosts its ability to fight off infections.
Dr. Joel Fuhrman, author of Eat For Life, recommends maintaining hydration primarily through a diet rich in fresh, water-containing fruits and vegetables, rather than adhering to a fixed daily intake of plain water. He suggests listening to your body’s natural thirst signals and adjusting water intake accordingly. Fuhrman cautions against overconsumption of water, which can dilute essential electrolytes and lead to health issues. By focusing on a nutrient-dense, plant-based diet and paying attention to individual hydration needs, he believes you can effectively manage your hydration without the need for excessive water drinking.
Dr. Michael Greger, author of How Not To Die, emphasizes the importance of staying hydrated but advocates for obtaining much of your hydration from water-rich foods like fruits and vegetables. He highlights that while drinking water is essential, there isn’t a one-size-fits-all recommendation for the exact amount. Instead, he suggests listening to your body’s thirst cues. Greger also points out that consuming beverages such as tea can contribute to overall fluid intake and offers additional health benefits. He warns against excessive water consumption, which can dilute essential electrolytes.
In summary, water is essential for maintaining health, particularly as we age. Ensuring you drink / eat enough water daily can aid in temperature regulation, provide necessary bodily functions, and support cognitive health.
While the exact amount of water needed can vary, it is clear that maintaining proper hydration is vital for overall health and well-being, particularly as we age. Listening to your body, incorporating water-rich foods, and replacing diuretic beverages with water can all contribute to staying properly hydrated.
What strategies do you use to stay properly hydrated, and have you noticed any benefits from drinking more water and/or consuming more water rich foods? Share your experiences in the comments below!
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