Lack of water might not make you droop like an untended plant, but even marginal shortages in your fluid intake can affect your health and sense of well-being.

Make Water Your Fountain of Life

Source: Tufts University
April 10, 2001 (Reviewed: December 19, 2002)

Introduction

Have you ever forgotten to water a houseplant for a few days? The fact that it's wilted and drooping is visual proof of the vital role that water plays in the health of all living organisms. While you might not actually droop, even marginal shortages in your fluid intake can affect your health and sense of well-being. And, larger shortfalls can lead to serious dehydration, and in the extreme, even death.

Water's Role

Humans are water-based beings. At a minimum, half of your body is water. Virtually every system in your body relies on water to function properly. Among its roles, water:

• moves nutrients, oxygen, and medications through your body
• removes wastes
• reduces constipation
• helps controls body temperature
• protects joints and organs from shock and injury
• keeps skin moist

Drinking plenty of fluids may even provide protection against bladder cancer and prevent the recurrence of kidney stones.

Thirst and Fluid Intake

As you get older, the risk of dehydration increases. That is because the sense of thirst diminishes with age. Since you can't depend on feeling thirsty, it is helpful to make drinking water a regular part of your routine. For example, have a glass of water every morning upon rising, drink a cup of water with each meal, and down a full glass when you clean your teeth. Or, use visual cues -- put a cup on your kitchen table as a reminder to drink, or fill a pitcher with water each morning and try to finish the contents by the end of the day.

If you struggle with bladder control or find it difficult to make trips to and from the bathroom you may be tempted to drink less. That is not a good solution to the problem. Instead, have an open discussion with your health care provider. There are a number of measures that can improve bladder control. It may also be helpful to eliminate caffeinated and alcoholic beverages.

How Much is Enough

You must replace the fluids your body loses each day during normal activities like breathing, sweating, and urinating. Solid foods provide some of these fluids, the rest must come from beverages. Most experts recommend drinking at least eight cups (64 oz) of fluid each day. Your fluid needs increase in hot temperatures, during strenuous exercise, or if you are ill. Fever, vomiting, and diarrhea all increase fluid loss. Water is the best choice, but other non-alcoholic and non-caffeinated beverages will also help you meet your fluid needs.

Many people know how much they should drink, but they actually drink much less. Try tracking how much you drink for one day. If you find yourself on the dry side, here are some suggestions.

• Make plain water more palatable by adding a slice of fresh lemon.
• Try sparkling water by itself, or with a twist of fresh lime, a tablespoon of thawed, frozen orange juice concentrate or mixed half and half with juice.
• Schedule fluid breaks. Drink a cup of hot or iced decaffeinated coffee or tea mid-morning and herbal decaf tea in the afternoon; sip a glass of water while reading the evening paper, and have a mug of warm milk at bedtime.
• Have a cup of soup or bouillon before lunch or dinner.
• If mobility is a problem, keep fluids near where you sit. A bottle of water (with ice cubes in hot weather), a thermos of hot water and tea bags or hot chocolate mix, and juice boxes are all helpful. Or, freeze a beverage in ice cube trays and put the frozen cubes in a pitcher where you can reach it.

Source

• The American Dietetic Association's Complete Food & Nutrition Guide. RA. Duyff, Minneapolis: Chronimed Publishing, 1998

Related Links
How to eat and drink if you have kidney stones
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