My husband is a long-distance runner; he always knows the value of hydrating the body. I am a long-distance swimmer; I don’t always know the value of hydrating the body. Perhaps because swimmers are exercising in the water, some of us don’t realize that we are perspiring at the same rate as runners! By the conclusion of this three part series, my Sun City readers and myself will have learned why we all need to hydrate often and efficiently.
Now that our summer’s near-record breaking heat appears to have ended, most of us will relax on our daily intake of liquids, especially water. Did you know that the average person in the U.S. drinks less than a quart (32 ounces) of water a day? Too many adults, many of them seniors, incorrectly believe that drinking the suggested eight(8-ounce) glasses of water/fluids daily is strictly for athletes and dieters. Incontinence with its inconveniences might come into play here as well.
Water is the most abundant substance in the human body. Some of us are unaware that the senior human body contains about 60 percent water with the senior brain itself composed of about 70 percent water. In fact we all tend to forget, from time to time, how dependent we are on this important liquid. After all, most of us can only exist for five to seven days without water.
Water gives the brain the electrical energy for all brain functions, including thought and memory processes. Water regulates your body temperature. It is needed for the brain’s production of hormones and neurotransmitters. Researchers at the University of Connecticut Human Performance Lab noted that even mild dehydration causes changes in electrolyte balances in the blood as well as serotonin levels in the brain.
Electrolytes are minerals in your blood and other body fluids that affect the amount of water in your body, the acidity of your blood, your muscle function, and other important processes. These changes can affect memory and mood, concentration, fatigue, headaches, and anxiety. Further studies have shown that prolonged dehydration causes brain cells to shrink in size and mass. This is most common in the elderly, many of whom tend to be chronically dehydrated for years. Dehydration is also a known factor in dementia. Proper hydration may help reduce the risk of Alzheimer’s, Parkinson’s, and Lou Gehrig’s disease. It can help prevent attention deficit disorder in children and adults.
Our blood, muscles, and lungs also contain water. Water is needed to provide the means for nutrients to travel to your organs and tissues. It also helps transport oxygen to your cells, aids greatly in digestion, removes waste and toxins, and protects your joints and organs. Staying hydrated helps your body fight infection by boosting your immune system. Water, through sweat, cleanses your skin pores and aids in the destruction of bad bacteria there.
Dehydration is when the body takes in less water than it loses through sweating, breathing, and eliminating wastes on a 24-hour basis. Dehydration also occurs when too many fluids have been lost and not replenished as when vomiting and diarrhea occur. The average adult normally loses more than 80 ounces of water every day. Diuretics, certain illnesses and certain meds, as well as alcohol may increase water loss.
Being a diabetic with more frequent urination can also be a problem. Lost fluids must be replaced by the fluids in the foods you eat and the beverages you drink. Infants, young children, and the elderly are those at high risk for dehydration because their turnover of fluids and electrolytes is the highest. If the loss of fluids becomes too severe, it is considered a life-threatening emergency.
Next Edition: Effects of Dehydration and how much water to drink.
