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Moisture balance in the elderly

How do you know if you are drinking enough water. I discovered how important moisture is for you a few weeks ago. Together with a fellow dietitian, I made a big trip on the road bike. It was much warmer than we thought. Our water bottles were empty in no time. Because we both know how important it is to drink enough in warm weather we got a little panicked. It could take some time before we would be back in the civilized world.

It's about the balance

My colleague works at a nursing home in the city. She knows better than anyone how important it is to ensure that the elderly drink enough. Soft drinks, up to 7 cubes of sugar. "How is it that older people should pay more attention to this?" I ask her. "It's all about the balance in the body," she explains. 'Our body temperature, the salinity in the blood, the blood pressure and also the water content. The body can keep all this fairly constant, but has more difficulty with that as we get older. What also plays a role: older people have less feeling of thirst and the kidneys work less well, making them less able to retain water and salt. ' Healthy drinks instead of water.

What exactly are the consequences of a fluid deficiency in the elderly?

'If you drink nothing for too long, all sorts of symptoms can occur. Thirst of course, but also drowsiness, less sweating, less urination, less elasticity of the skin or fainting due to lowering blood pressure. Ultimately, confusion can occur, because it is precisely the brain cells that need moisture. '

How do you know if a resident gets too little fluid and what can you do?

'It is difficult to determine whether elderly people drink too little. Rapid weight loss, decreased tension of the skin, less frequent urination and dry mucous membranes may indicate. In the laboratory it can be determined how serious it is. Sometimes people are admitted to hospital, where a fluid and / or salt deficiency can be supplemented by an infusion. Drink more from your water cooler North Ipswich.

But prevention is better than cure! 'Absolutely! The elderly need more than one and a half liters of fluid per day. Drink enough. At meals, but also between meals. Encourage additional drinking at as many moments as possible. So also for example when brushing teeth and taking medication. ' Lose weight by drinking water.

Fortunately, we cycle past a recreation where we treat ourselves to a large glass of fruit juice and something to eat. We fill our water bottles with water. 'The moisture balance in our bodies is good', my colleague says with satisfaction. 'Now I'll make sure that I get the same for the residents this summer too!'

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Drink yourself healthy lose weight, use you water cooler North Ipswich

drink-yourself-healthy-and-slimH2O or water is essential for good health and a healthy weight. Without water there is not even life possible. A healthy person can do without food for weeks, but only without drinking for a few days.

Every system in your body depends on water. How water helps:
  •     keep your energy levels up (even mild dehydration makes you tired)
  •     control your appetite
  •     get overweight
  •     keep your skin beautiful and hydrated
  •     to drain toxins from vital organs
  •     keep your mind clear
  •     to include vitamins and minerals
  •     transport food to your cells and keep them healthy
Did you know that adult women are about 50-55% and adult men about 60-65% water?

When do you drink enough.

Most people drink too little. Some even walk around parched without knowing it. This is extra common in overweight people.

How much water is best to drink per day from your water cooler North Ipswich?

There is no ready-made answer to this simple question. A lot of scientific research has been done on this over the years. However, the recommendations were different.

In any case, one thing is certain: the ideal amount of water to drink differs per person.

Every person loses water through sweat, breath, urine and feces. But the amount of water you lose depends on your health, age, how active you are and the climate in which you live.

You can supplement your fluid percentage by drinking and eating.

The Institute of Medicine offers adult men and women - living in a temperate climate - the following advice:

  •     Men: an average of 3 liters of fluid per day
  •     Women: an average of 2.2 liters of fluid per day

This amount includes everything you drink in a day. So tea and coffee also count.

    Not used to this amount of moisture? Then it may seem intimidating. Drink more step-by-step and you will find that it quickly gets used and easier. It becomes a habit. In the long run, you don't think about it anymore - you just do it.

When to drink extra from your water cooler North Ipswich?

Sports: When you exercise or are engaged in activities that make you sweat, you can drink some extra water. The longer you exercise, the more moisture you need. With long-term exercise, it is important to maintain your sodium level in addition to sufficient moisture.

Climate: In countries with a warm or humid climate, you sweat more and lose moisture faster. Even if you spend a lot of time in a heated room, you will dry out faster (through your skin). Keep your fluid reserves up to standard by drinking extra.

Pregnancy or breast-feeding: Women who are pregnant or breast-feeding also need extra fluids. The Institute of Medicine recommends pregnant women drink about 2.3 liters of fluid a day. And breastfeeding women about 3.1 liters per day.

Illness or health problems: If you have a fever, vomit or suffer from diarrhea, your body loses fluid faster. Drink extra water to compensate for this. It is also advisable to drink extra water with a bladder infection.

What is the best drink?

green tea

    Water (tap, mineral and spring water)
    Coconut water
    Green tea
    White tea
    Peppermint tea
    Ginger tea
    Vegetable milk (soy, almond, oat, rice milk, etc.)
    Vegetable juice (tomato, carrot, beet juice, etc.)
    Kefir (water or milk kefir)

Drink in moderation:

    Coffee: up to 3 cups per day, preferably decaffeinated
    Red wine: maximum 2 glasses per day *
    Freshly squeezed fruit juice (including the fibers): maximum 1 glass per day **

Do not drink:

    Soft drink (also no light ***)
    Pre-packed fruit juices ****

* Alcohol temporarily stops your fat burning so if you want to lose weight: preferably no alcohol.

** Freshly squeezed fruit juice has healthy effects but also contains a relatively high amount of sugar. Drink responsibly. Optionally add 2 teaspoons of wheat bran so that your blood sugar level remains more stable.

*** Research shows that drinking diet soda contributes to obesity. Even though it contains zero calories, the sweeteners make you crave more carbohydrates and still get fat in a roundabout way.

**** This usually lacks the dietary fiber and they are packed with sugar.
When to drink or not to drink?

Drink 1 to 2 glasses of lukewarm water immediately after waking. This flushes out the digestive tract and increases the filtering capacity of the kidneys. This also helps increase your appetite.

Have a breakfast like a king!

After drinking water, wait for 15 to 20 minutes before having breakfast. You can use that time nicely for your morning ritual.

Prefer not to drink during or immediately after a meal, to avoid diluting the stomach acid and digestive juices.

Why is Filtered Water so Important?