HYDRATE for HEALTH by Svetlana Kogan MD

Svetlana Kogan, M.D. IFMCP

Hydrate for Health: The Benefits and How-Tos of Staying Well-Watered

By Svetlana Kogan, M.D.

Feeling the heat?

There’s no doubt that staying hydrated is crucial, especially in sizzling spots like Florida! It helps regulate body temperature, keeps your mind sharp, ensures smooth circulation and blood pressure, supports kidney function, lubricates your joints, and promotes regular bowel movements. But here’s the real kicker—as we age, our bodies get a bit lazy at conserving water, and our thirst signals dull. Blame it on the brain’s hypothalamus and pituitary gland becoming less responsive, along with factors like chronic stress and low Omega-3 intake. This makes older adults more prone to dehydration, leading to brain fog, fatigue, fainting, heat strokes, joint pain, and constipation.

Don’t sweat it though! Following these essential dehydration prevention tips will help keep anyone hydrated and healthy:

1) Sip, Sip, Hooray!

Drink water at regular intervals throughout the day, even if you don’t feel thirsty. Keeping a water bottle handy can serve as a reminder to take sips frequently. For seniors with memory issues, setting reminders to drink water can be helpful. This can even be done using alarms on a phone, written notes, or reminders from caregivers. More specifically, if you take your weight in pounds and divide it in half, the number you get is your daily minimum for fluids in ounces. For example, if you weigh 140 pounds, aim for at least 70 ounces of fluids daily. Remember, individual needs vary, so consult your doctor for personalized advice.

2) Deliciously Hydrated!

Incorporate hydrating foods into your diet. Fruits like watermelon, cantaloupe, and strawberries, as well as vegetables like cucumbers, lettuce and zucchini, are excellent choices. These not only provide hydration but also provide us with the essential nutrients

3) Ditch the Dehydrators!

Better yet, avoid dehydrating beverages. Limit the consumption of caffeinated and alcoholic beverages, as they can contribute to dehydration. Most sodas have caffeine which acts as a diuretic. Diet sodas pack a double whammy: they contain caffeine and zero calorie sweeteners, and both act as diuretics. Most common artificial sweeteners, besides being carcinogenic, work like a magnet on water molecules, drawing fluid from the body’s cells. I recommend avoiding any type of soda altogether. Instead, go for filtered tap or bottled spring water, herbal teas, or electrolyte drinks if you’re an athlete. Your body will thank you!

4) Antihistamine Alert!

Dehydration can sneak up on you also when you are taking antihistamine medications, like Claritin (loratadine), Allegra (fexofenadine) and Zyrtec (cetirizine). These work by suppressing the action of histamines, inflammatory biochemicals that produce symptoms like sneezing, itching, or watery eyes. Ironically, histamines normally also serve as a safeguard against dehydration. If water intake dips, histamine levels rise slightly to slow fluid loss from the body. To stay optimally hydrated during allergy or mosquito bite itchy season, use antihistamines only when needed, rather than automatically taking one every day.

5) Stay Cool!

Stay indoors during the hottest parts of the day, typically between 10am and 5pm. If you need to go outside, wearing lightweight, breathable clothing and a hat can help to stay cool. Using fans or air conditioning can also make a significant difference in maintaining a comfortable body temperature.

Incorporate these simple tips into your daily routine and enjoy a healthier and more vibrant life.