How to Increase Water Intake
Thirst isn’t always a reliable gauge of the body’s need for water, especially in children and older adults. In 37 percent of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. As we age, some researchers have found that the “trigger” that tells us we are thirsty doesn’t send the signal. Thus, our body has a need for water but we don’t feel thirsty. Our thirst also has a lag time, so by the time we are thirsty our bodies have already reached some level of dehydration. To compensate for a lack of thirst, older adults must consciously choose to drink more water. Here are some suggestions:
•Establish healthy water habits. Routinely drink a glass of water, for instance, just before you eat, during your favorite television show, when you wake up in the morning, at lunchtime, etc.
•Take a water bottle with you, especially if in hot weather or when exercising. Sweat rates commonly range between half to two liters per hour, depending on your level of exercise and weather conditions. Be sure to take in plenty of fluids before, during, and after exercise.
•Use a straw. Some people find it easier to drink more water this way.
•Substitute your customary caffeinated soda or coffee for a drink of water or non-caffeinated alternative.
•Find a healthy drink that you enjoy. Besides water, drink fruit juices, herbal teas, broth, or fat-free milk.
•Drink water steadily over the course of a day; don’t rely just on thirst to be your guide.
•If you hate plain water, fill a glass with a quarter fruit juice and fill the remainder of the glass with water. Or, squeeze a lemon or lime into your water.
•Eat plenty of high water content foods such as soups, Jell-O, yogurt, cottage cheese, pudding, and fruits and vegetables – especially oranges, apples, grapes, any type of berry, watermelon, carrots, and leafy vegetables. We get about 20 percent of our body’s fluids from fruits and vegetables and the remaining 80 percent is from beverages.
As our weather heats up, and especially if you are exercising or working outdoors, be sure to consume extra fluids to compensate for the water your body is losing. When possible seek shade and cooler temperatures
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