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The desire to slake our thirsts with fresh glasses of water may seem like the most natural thing in the world, but as we age, that thirst urge diminishes. That makes older people acutely at risk for dehydration, because they can lose important amounts of body water without ever becoming thirsty. But as long as you can keep up with the amount of fluid your body needs, you don’t have to worry about dehydration. Here are some ways that you can keep from going dry.
1. Eat More Vegetables And Fruits
When your body is depleted and you are trying to fill the tank, nearly any form of liquid can make a worthy contribution. That includes the water in fresh fruits and vegetables, since the majority of these are at least 75 percent water.
2. Avoid These Drinks
Alcohol and caffeine are powerful diuretics. When you have drinks that contain these diuretics, they flush out fluid faster than they contribute it. Avoid them altogether, if you can. If you can’t, limit the intake.
3. Drink More With Exercise
When you exercise, be sure that you drink plenty of water before, during, and after. An hour before you exercise, drink 8 to 16 ounces of water, unsweetened juice, or a sports drink. If you exercise enough that you are breaking a sweat, you need about 20 to 40 ounces of water per hour, which is 4 to 8 ounces every 15 minutes.
4. Stay Cool
Hot weather is another common cause of dehydration in the elderly. Water loss increases in a warm environment. Always use an air conditioner or fans in hot weather. Older adults should never stay in temperatures over 100 F, especially if they are indoors without adequate circulating air.
5. Drink Frequently
Dehydration creeps up on people. You need to be aware of the risk and take preventive measures. When you are past 60, you can’t depend on the usual signals to tell you that you are thirsty. So you have to schedule your drinking to stay dehydrated – and that often means that you should drink before you feel thirsty. It is recommended to drink 64 ounces-eight 8-ounce glasses – of fluid a day. Make it simple: just remember to drink one glass at least every other hour during the day.
6. Be A Water Carrier
Plastic water bottles are handy, easy to carry, and a constant reminder to drink throughout the day. A quart-size bottle is best for day-long drinking. Don’t feel self-conscious carrying a bottle around. Whether you are in an office setting or a park, water bottles have almost become part of modern dress.
7. Spark The Flavor
If you do not like the taste of water, dress it up with lemon slices. Buy flavored seltzer water if you like a bubbly treat or flavor up plain seltzer with cranberry juice, peach nectar, or whatever kind of juice you like.
Article by: Raymond Lee