Everyone knows the value of drinking water – it is a critical factor in helping our body function properly including immune support. Underhydration in the elderly, especially those in nursing homes, may be a major factor that contributes to an increased risk for infection. A study published in 2019 from the UCLA School of Nursing and led by Janet Mendes, professor of nursing, used salivary measurements to test hydration levels in the elderly at three senior/adult centers in the Los Angeles area. The team found that most of the participants were underhydrated. Not quite to the level of dehydration, but sufficient underhydrated to warrant concern. The study went on to estimate that 40 percent of elderly people living in nursing homes and assisted living facilities are suffering from chronic underhydration. It also brought to light the situation is a problem because it dangerously sets the stage for both severe dehydration and life-threatening infections. According to Dr. Mendes: “Many seniors are underhydrated for a period of time, and when they are exposed to a virus or bacteria, they are more likely to develop an infection, such as urinary tract infections, pneumonia or other respiratory diseases.” Here is the key point: it is super important to avoid underhydration if you want to protect yourself from any infection. And this importance applies to people of all ages. It is just that the elderly population are the most vulnerable to underhydration. With summer in full gear, now is that time to develop good hydration strategies. Here is one key point, if you wait till you feel thirsty, it is too late, you are already underhydrated. It is important to plan and monitor your fluid intake. The average amount of water in the human body is about 10 gallons. The recommendation to drink at least 48 ounces of water per day represents the approximate amount to replace the water that is lost through urination, sweat, and breathing. That number, 48 ounces, is a general guideline. Some people need more, others less depending upon a multitude of factors. It is best to spread out the water intake throughout the day rather than doing it all at once. So, here is a simple plan. Have a 12-ounce glass of water every three waking hours starting upon arising. Here are some other key tips to improve hydration:
Set specific targets for water intake throughout the day.
Consider getting an app for your smart phone to encourage water intake.
Make water more “interesting.”
Personally, water needs to be more “interesting.” How to do that? By utilizing powdered electrolyte drink mixes and hydration enhancers. These drink mixes make water even better for you because of the health benefits their ingredients provide.
When considering water additions, quality is paramount as loading up on sugar and other sweeteners is not the goal. Natural flavors with no added sugar or artificial ingredients such as found in Ultima and HydrationUP are examples of good choices.
In conclusion, quality water in divided doses throughout the day is perfect. If you choose to supplement your H2O input with electrolytes and more, choose wisely!
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