The Fountain of Youth: Aim for 8-12 Glasses of Water Daily

By Aavishi Bhatnagar

Do you know drinking water might actually help you live longer and healthier?

A study published in Lancet’s eBioMedicine portal looked at data from over 11,000 adults that was collected over 30 years. These researchers wanted to find out how staying hydrated impacts your body as you age.

And what did they find? They found that when your body doesn’t have enough water, the sodium levels go up, signalling dehydration. This was not good news for participants with high serum sodium levels. They were found to be biologically older than their actual age. Not only were they ageing faster, but they also had a 64 percent higher risk of developing chronic diseases like stroke, heart failure, and diabetes

As against this, participants with lower sodium levels were found to be healthier and with less chances of falling sick.

This is why everyone should look upon the humble water as a secret weapon against ageing!

You must remember that dehydration happens when your body loses more fluids than it consumes. This could be because you’re not drinking enough water, or you’re losing too much water through sweating, illness, or even just breathing.

So, what happens? When you’re mildly dehydrated, you might feel thirsty or have a dry mouth. But if it gets worse, it can lead to dizziness, confusion, or fainting, which is dangerous.

In another study, researchers from the University of Ottawa discovered that as you age, your bodies don’t adjust to heat and dehydration the way they used to. Unlike younger people, older adults don’t sweat as much during exercise, which might sound like a good thing, but it actually causes issues like heat exhaustion, heat stroke, and even heart problems.

Further, as older adults you might ignore the signs of dehydration because you’re used to how your bodies used to work. But the truth is, we all start to “dry out” as we age—our body’s water composition can drop from about 70% to just 50%. This makes staying hydrated even more critical.

This is why you must pay heed to these three warning signals that scream you’re dehydrated.

The first is thirst. It’s your body telling you that you are running out of water, a key health ingredient.

The second is symptoms like dark urine, dry skin or muscle cramps. They can all be signs that you need more water.

The third is feeling of tiredness, fatigue or dizziness. You don’t know, but dehydration might be the culprit.

Now, you might be wondering, how much water should you drink? The National Academies of Medicine in the US recommends that most women should aim for around 91 ounces of water per day, while men should aim for 125 ounces a day. That’s roughly 6 to 9 glasses for women and 8 to 12 glasses for men.

But remember, your water needs depend on three other factors—your body size, the weather, and how active you are. Bigger people need more water, hot weather makes you sweat more, and being active means, you lose water faster. Adjust your water intake accordingly. Your mantra should be: Drink when you’re thirsty.

The question now is: how do you make sure that your body gets enough water every day? The answer is simple: follow these five simple tips, and you will always stay hydrated.

Tip One: Start your day with a simple habit—drink a warm glass of water with a slice of lemon. It’s a great way to rehydrate after a night’s sleep, and you’ll feel refreshed, almost like a wilted flower coming back to life.

Tip Two: Listen to your body. Older adults especially need to pay attention to signs of dehydration since thirst cues can weaken with age. Be mindful and drink water regularly, even if you don’t feel thirsty.

Tip Three: Watch what you drink. Not all liquids help you stay hydrated. Drinks like coffee, sugary juices, and alcohol can actually dehydrate you. For every cup of coffee, you could lose about half a cup of water!

Tip Four: Boost your electrolytes: When you sweat, you lose electrolytes, which are important for your body to function. You can replenish these by drinking electrolyte-rich fluids like coconut water.

Tip Five: Go for food with high water content: Stay hydrated by drinking juice or eating fruits and vegetables with high water content, like cucumbers, watermelon, and oranges.

So, let’s raise a toast to drinking water when your body asks for it. Your body will thank you as you age.

(The writer is a trained Clinical Researcher and writes on medical issues.)

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