'Cheers!' to Your Health

Imagine a new health drink with the power to combat fatigue and headaches, lower the risk of cancer, cardiovascular disease, diabetes, and impaired cognitive function, while also improving sexual performance, and increasing alertness and concentration. It tastes great and costs less than any of your other favorite beverages. Amazingly, it is already available under many brand names, but is most commonly known as water!

Those benefits should be enough to encourage all of us to drink up, however the importance of doing so is even greater for the oldest, youngest and most active among us. Not drinking enough water is a common issue for the elderly. This can lead to medical incidents and short-term episodes of confusion that might otherwise have been avoided, had the individual been properly hydrated. Commonly-loved drinks -- tea and coffee -- contain water, of course, but the body processes water best as close to plain as one can possibly drink it. So, replacing as many teas or coffees a day as possible with lemon- or mint-flavored hot water is an inexpensive insurance policy for the later years, but is a great habit to acquire at any age.

Creating such a habit for children may seem difficult for parents, but worthy of the effort. Due to its size, a child's body temperature rises faster and loses water at a much greater rate than an adult's. However, a child's thirst mechanism does not respond to this loss as well as an adult's. Because of this, kids not only need more hydration when they are active than an active adult would, but they need to be encouraged to drink more than they would on their own, regardless of activity level. Children love juice, but the well-informed parent can supplant the juice habit with an early start on water -- flavored with a splash of juice or a slice of fresh fruit, if necessary -- that will set their child on the path to excellent drinking habits for a lifetime.

Though active individuals often take hydration much more seriously than the average individual, they still may not be aware of some of the pitfalls. When active in warm temperatures, it is more likely that an individual will become dehydrated before she becomes thirsty, so relying on the thirst signal is not sufficient. Encouragement from others as well as making a mental note to drink regularly, regardless of thirst, can keep activity and performance optimal. Also, hydration before beginning activity is key for the body to maintain activity and performance level for longer periods, so active individuals should be sure to hydrate thoroughly in the days leading up to increased activity.

But no matter your age or activity level, why not fill up a cup now? Great health benefits are waiting for all of us. Sláinte!

References:

European Journal of Clinical Nutrition (2003) 57, Suppl 2, S19–S23. doi:10.1038/sj.ejcn.1601897

Impact of mild dehydration on wellness and on exercise performance R J Maughan

School of Sports and Exercise Sciences, Loughborough University, LE11 3TU, Loughborough, Leicestershire, UK