Working Caregiver- Senior & Caregiver Nutrition

Our body weight is approximately 70% water!

The Importance of Water - Senior Nutrition

By Nikki Jackson, CCN

Certified Clinical Nutritionist

 

Water intake and fluid balance are among the least understood and most neglected areas of overall health.  Our body weight is approximately 70% water! Life and death depend on water so it is crucial that we consume adequate amounts on a daily basis.  The body uses water to transport nutrients into the cells and waste away from them.  In addition, water is needed to moisten the lungs and respiratory tract, ensure proper digestion and elimination, and lubricate joints and internal organs. 

Because water is so important to overall health, the body has a system in place to maintain proper fluid balance at all times.  If you consume too little water, the body secretes a hormone called aldosterone that initiates a water preservation reaction.  When aldosterone levels are elevated, the body will save every molecule of water and sodium that it can, resulting in water retention.  So you can actually be dehydrated and retaining water at the same time.  Water retention may be especially high if a person isn’t drinking enough water and not eating enough protein.  

Dehydration and water retention is uncomfortable and may pose serious health risks such as high blood pressure.  For this reason, it is important that there be a healthy balance of water both inside and outside the cells.  The water inside your cells is referred to as intracellular water, and water outside the cell is called extracellular water.  A healthy body will contain about 60% of total body water in intracellular spaces, and 40% of total body water in extracellular spaces.  Too much extracellular water can place pressure on surrounding tissues and blood vessels.  This may result in elevated blood pressure because the heart must work harder to pump blood through these tissues.  Simple testing may be performed to determine your hydration levels.

The traditional recommendation for water intake is six to eight glasses each day.  While this is a great place to start, I recommend patients drink half their body weight in ounces each day.  In other words, take your body weight in pounds; divide by two, and this gives you the minimum ounces of water you should consume on a daily basis.  For example, a 140-pound person would need to drink at least 70 ounces of water per day (140/2 =70).  Beverages such as tea, coffee, and sodas do not count as water even though there’s some water in them.  These drinks also contain other chemicals such as caffeine and artificial sweeteners that behave like diuretics, making you retain more fluids in unhealthy areas of the body. 

If you know you’re not drinking enough water currently, gradually increase your consumption each day.  Keep a fluid intake diary and make sure to drink at least two glasses of water for the next two days (1 glass = eight ounces).  Then, increase to three glasses of water per day.  Increase by one glass every other day until you reach your "breakthrough point".  You will know when you reach this point because you will begin to notice a decrease in retained water, a weight loss of a few pounds, and you will begin to be thirsty for more water! 

Tips for increasing water:

  • Keep a bottle of water with you at all times.  It may be helpful to buy a 32 oz. polycarbonate bottle to carry around so you can keep track of your consumption.
  • Create a buddy system with a co-worker, friend, or family member to offer support and remind each other to drink your water.
  • Use post-it notes on your desk, your refrigerator, and in your car to help you remember to drink water.
  • If you dislike the taste of plain water, add fresh lemon, lime, or orange slices to provide more flavor. 
  •  Be persistent!  You will begin to notice great benefits such as softer glowing skin and more energy!

If you would like to learn more about how to test your hydration level, please feel free to contact me for further information.