The Importance of Staying Hydrated

We all know that we should be drinking water each day, but that’s easier said than done for many of us. We may have the best intentions, but the next thing we know it’s dinnertime and we have hardly had any water at all that day. Many of us also don’t understand exactly why staying hydrated is so important or how much we should be drinking each day or what can happen to us if we don’t drink enough water. So, let’s get down to the nitty-gritty and figure this out together.

Why is water so important and what does our body use it for?

The human body is made up of between 45-75% water depending on the individual person with the average being about 60% overall for most people. The body uses water in many different ways and it is one of the foundational building blocks for the creation of blood, digestive juices, urine, and perspiration. Water helps to maintain our body’s proper temperature (called Homeostasis), improves digestion and gut health (especially to reduce and prevent constipation), cushions our joints, improves the delivery of oxygen and nutrients to our cells, as well as improves our body’s ability to flush out harmful toxins which promotes immune function and helps to prevent us from catching viral and bacterial infections. Water can also improve our mood, cognition, and sleep quality (as long as we don’t drink too much water right before bedtime- otherwise that may result in more nighttime bathroom trips!).

How much water should we be drinking per day?

Believe it or not, the current recommendation for daily water intake is about half of your body weight in ounces. That means if you weigh 140 pounds, you should be drinking about 70 ounces of water each and every day… that’s a lot of water! You may be thinking “what if I drink a lot today, can I store it up so I don’t have to drink as much tomorrow?” Unfortunately, the answer is no, it doesn’t work like that. The body is unable to store enough water to be able to carry out all of the tasks that it requires water for, which means we have to constantly keep the intake of water going so the body never runs out. You may also be thinking “I drink coffee and tea which are both made with water, so I must be getting enough.” Unfortunately, this is not usually true either. While coffee and tea are both made using water, these two drinks are not enough on their own to keep you well hydrated. Many types of coffee and tea also contain caffeine which can actually cause your body to give off more urine and sometimes reduce the overall amount of water within your body. Remember this the next time you have your mug of coffee or tea—it’s still important to pair them with a glass of water.

What happens if we don’t drink enough water?

The hard truth is that most of us don’t drink enough water. Roughly 8 out of 10 adults are dehydrated. As we get older, our thirst centers forget to remind us to drink water until it’s too late. This is why so many seniors end up hospitalized for dehydration and urinary tract infections – they are not getting enough water to maintain and flush out the toxins from their systems. As we age, we also tend to have more frequent dry mouth which can sometimes be a side effect of a medication or as a result of increased mouth breathing, but this can also relate to not drinking enough water. Even a mild case of dehydration can lead to dizziness, headaches, confusion or brain fog, joint pain, fatigue, cravings, insomnia, and digestive issues. A more severe case of dehydration can land you in the hospital as water is such a vital part of our body’s needs for normal function.

Signs of significant dehydration that require an ER visit:

1. Urine that is dark yellow in color

2. Dry or cracked tongue or lips

3. Severe dizziness or lightheadedness resulting in weakness or inability to stand up

4. Decreased urine output (urinating less than every 12 hours is a huge red flag!)

How exactly do we increase our water intake?

There is no one exact or best way to go about this, but the good news is that you really can’t go wrong! It does often take a little conscious effort in the beginning of this journey especially since as we get older, our bodies will no longer automatically cue us to drink water by indicating that we are thirsty. The good news is that once we build the habit, it’s easier to keep it up.

Here are 6 easy ways to increase your daily water intake:

1. Set an alarm reminder on your phone at the beginning of every hour

2. Use a straw

3. Fill up a reusable water bottle at the beginning of the day and bring it everywhere with you

4. Always have a water bottle or glass of water near your favorite chair for easy access

5. Add natural flavorings such as lemon, lime, cucumber, strawberries, etc.

6. Eating fresh fruits and vegetables that are full of water will also help keep you hydrated (think cucumbers, celery, watermelon, etc.)

The hardest part is just to START… Now, go drink a big glass of water!

From all of us here at HUB PT and Wellness, we hope you stay happy, healthy, and hydrated!

Caitlin Murphy, PT, DPT

About Caitlin Murphy

Caitlin Murphy has been a licensed physical therapist since 2015 and specialized in working with older adults. She specializes in working with orthopedic conditions and fall prevention & preparedness. She holds a Doctorate degree in Physical Therapy from Quinnipiac University and is also a Certified Fall Prevention Specialist. Caitlin is passionate about orthopedics and serving older adults and enjoys helping readers by sharing her knowledge and experience with those interested in improving health and function in their later years.