The Gorge experiences its peak summer heat in late July and early August, when you hope the temperature stays below 90 degrees! And to stay safe during these dog days of summer, you should stay cool, connected, and hydrated.
But it may be surprising to know that dehydration is not just a concern during the summer’s heat; it can also occur at any time of the year. So how much liquid should I drink? How can I stay hydrated? And what are the signs of dehydration?
But before I answer those questions, let’s talk about our bodies.
Our bodies constantly use water to regulate temperature, digest food, circulate blood, and remove waste. If you don’t replace the fluid that’s lost, dehydration can develop quickly — even in cool weather.
In addition, as older adults, our bodies are constantly changing — and not usually for the better. We don’t regulate heat as well; our aging kidneys are often less able to conserve water; our thirst sensation weakens; and certain common medications — diuretics, laxatives, and chronic disease treatments — can increase our dehydration risk.
How much fluid should we drink to stay hydrated?
A strict “one-size-fits-all” number does not apply because fluid requirements shift significantly for older adults based on several factors: body size, activity level, climate, and certain medical conditions like heart failure or kidney disease. So, it is always best to ask your health care provider how much fluid you should be consuming each day.
But the general target for fluid intake from beverages alone (food can provide 20% of your fluid intake) is 48-64 fluid ounces per day, with men requiring more fluids than women. Also, any fluid should be taken in small amounts often, not big amounts rarely.
Now, some tips to stay hydrated:
1. Eat hydrating foods. For example, tomatoes are 94% water, strawberries are 92%, and apples are 84%. Even yogurt is 88% water.
2. Keep a bottle of water with you — and don’t lose it! If you are the forgetful type, drink on a regular schedule.
3. If you like to sweat, be sure to drink water before, during, and after a workout
4. Avoid drinks that have sugar and caffeine.
Okay, but how do I know if I am adequately hydrated?
The most common advice, although maybe a little disgusting, is to check your urine. If your urine is pale like the color of lemonade, you are in good shape. But if it’s dark, like apple cider, you need to increase your fluid intake. (But be aware that certain vitamins, such as B vitamins, certain medications, and foods like beets, can change urine color regardless of hydration status.)
In addition, some common signs are a dry, sticky mouth; feeling fatigued or sluggish; experiencing a mild headache, dizziness or lightheadedness; or urinating less frequently than usual.
Even though we think of dehydration during the summer heat, it can occur at any time of the year leading to serious complications such as kidney problems, electrolyte imbalance, and confusion.
So, this summer, and during the whole year, make sure to drink plenty of liquids — but skip the Scotch!
• • •
Brain Tease: Last week you mastered brushing your teeth while standing on one foot, right? So, this week’s challenge is brushing your teeth with your non-dominant hand. Give it a try because this challenge has several benefits. Using your non-dominant hand in any activity strengthens your cognitive flexibility and improves focus and mindfulness by making you pay closer attention, pulling your brain out of “autopilot.”
•••
Last week while watching Rocky Balboa fight Apollo Creed to a draw, I missed Eva Summers, Nancy Higgins, Pat Evenson-Brady, and Mike Nagle.
•••
The clunky device used to film home movies directly onto VHS was called a camcorder. But as I learned from several readers, a VCR, although it couldn’t film home movies, could record movies and TV shows to VHS. So, I received correct answers, either camcorder or VCR, from Bruce Johnson, Doug Nelson, Donna Mollet, Judy Kiser, Eva Summer, Shelley Hinatsu, and Tom Schaefer, who is this week’s winner of a quilt raffle ticket.
•••
You may remember the excitement created by this odd-looking, droop-nose aircraft that cut transatlantic travel time in half. For this week’s “Remember When” question, what was the name of this supersonic airliner that made its first commercial flight in 1976? Email your answer to www.mcseniorcenter@gmail.com, leave a message at 541-980-4645, or send it with two tickets to the Museum of Flight in Seattle, where you can see this type of aircraft.
•••
Well, it’s been another week, wishing I knew all that I had forgotten. Until we meet again, focus on what you can control, not on what you can’t.
•••
“One must wait until evening to see how splendid the day has been.”
— Will Rogers
Commented