Take a few minutes to learn why being properly hydrated is so important for us women over 50 and if you are enjoying a keto or carnivore lifestyle.
Your body needs hydration to function. In addition to water, there are several fast ways to cure dehydration and rebalance your body, such as oral rehydration solutions and fruit.
It’s important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.
Did you know that you lose water each night while you sleep?
The amount of water lost during sleep varies depending on factors such as ambient temperature, humidity, and individual metabolic rate. Estimates suggest that most people lose between 10-13oz of water per night through the following mechanisms:
Sweating: Approximately 1oz per hour
Breathing: Water vapor is exhaled with each breath
Urine production: Reduced urine output due to the body conserving fluids during sleep
In hotter or more humid environments, sweating can increase water loss significantly. Additionally, people who sleep with their mouths open may lose more water through breathing.
It's important to stay hydrated before bed to compensate for these water losses and ensure optimal sleep quality.
Dehydration can significantly impair brain function in older adults, and it's a common medical problem for seniors.
How dehydration affects the brain:
Impaired cognition: Dehydration can impact memory, concentration, mood, and reaction time.
Brain cell shrinkage: Prolonged dehydration can cause brain cells to shrink in size and mass.
Dementia: Dehydration is a contributing factor to delirium, which is a strong risk factor for dementia.
Why dehydration is more common in older adults:
Decreased kidney function: Aging is associated with a decline in kidney function, which can increase the risk of dehydration.
Less sensitive thirst mechanism: The thirst mechanism becomes less sensitive with age.
Other disorders and diseases: Other conditions that can contribute to dehydration include difficulty swallowing, decreased appetite, and incontinence.
How to prevent dehydration Drink more water, avoid unhealthy eating habits (highly processed and excessive amounts of sugar or sodium), addictions, and social isolation.
Symptoms of severe dehydration in older adults:
Dark urine or inability to urinate
Confusion
Difficulty or fast breathing
Excessive sweating
Losing consciousness
Low or high blood pressure
Low temperature
Pale skin tone or a blue tone to the skin and lips
Did you also know?
Caffeine is a diuretic - it becomes dehydrating only in doses around 250–300 mg, the equivalent of two to three 8-ounce (240-ml) cups of coffee, or five to eight 8-ounce (240-ml) cups of tea.
Exogenous ketones are a diuretic.
If you get a headache, drink more water.
If you get a stomachache, drink more water.
Without the proper electrolyte balance in your body, you will be MORE dehydrated no matter how much water you are drinking. Go here to see what electrolytes and salt I recommend
Most all Americans walk around chronically dehydrated due to our eating and drinking habits, and overly busy lifestyles.
When eating a ketogenic or carnivore diet, you must remember that you are now in ketosis, and you’re more dehydrated.
What about stress? Can it cause dehydration?
Yes, stress can lead to dehydration. This can create a vicious cycle where dehydration worsens stress, and stress worsens dehydration.
How stress causes dehydration:
Increased heart rate and breathing: When you're stressed, your heart rate increases and you breathe more heavily, which can lead to fluid loss.
Forgetting to drink: You might be more likely to forget to drink water when you're stressed.
Adrenal gland exhaustion: When you're under chronic stress, your adrenal glands can become exhausted, which can lead to lower electrolyte levels and dehydration.
How dehydration causes stress:
Dehydration can increase stress in your body.
Dehydration can cause headaches, fatigue, and nausea, which can contribute to stress.
How to break the cycle:
To break the cycle of stress and dehydration, you can: Drink more water, Try to mediate your stressors, and Stay hydrated throughout the day.
Drink more water!
**The Water-Intake Rule of Thumb:
1/2 in ounces of water per pound of body weight. ie. 150 lb woman would consume 75 ounces of water each day.
The amount of water you need each day depends on many factors, including your age, activity level, temperature, and overall health.
Yes…that seems like a lot…it’s actually not.
Drink more water.
Every cell in our body needs water to function properly and to detox our body on a daily basis!
Tips for staying hydrated:
First thing in the morning on an empty stomach drink 10-12oz of purified water with an electrolyte or a pinch of baha salt.
Drink water at a slow rate throughout the day
Carry a refillable water bottle
Drink water after every meal
To increase the enjoyment of drinking more water add fresh fruit and cucumbers, or a mint leaf or two into a glass container (store in refrigerator).
Drink a glass of water before going to bed and if you struggle with getting up to urinate throughout the night, be sure to drink a full glass of water by 7pm latest.
Eat fruits and vegetables with high water content
Fruits and vegetables with the highest water content include:
berries
melons
oranges
grapes
carrots
lettuce
cabbage
spinach
cucumbers
celery
watermelon
Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt.
Every cell, tissue, and organ in your body requires water to function.
Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.
For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss.
The signs and symptoms of dehydration include:
increased thirst
dry mouth
infrequent urination
dry skin
tiredness
dizziness
headache
Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.
Very soon I'll be announcing a water that will not only super hydrate every cell in your body but works to ensure the cells are healthy and clean! Be sure you are subscribed to my blog and newsletter to NOT miss out when I announce that launch!
May God bless you on your inner healing journey!
Jill | INNER HEALING COACH
ICF Certified Somatic Integrated Trauma Informed Coach ™
CPD Accredited & Certified Integrated Trauma Informed Coach™
Certified Narcissistic Trauma Informed Coach ™
Certified Narcissistic Abuse Specialist ™
Certified Brainspotting Practitioner
Certified Mental Wellness Coach
I've waited over 20+ years for science and technology to meet so I could finally get relief and have control over my health (brain and body) again.
Would you like to learn more about the incredible results hundreds of thousands of people are having just like me using phototherapy cell regeneration stickers to fight inflammation, anti-aging benefits and so much more?
If you answered yes, then contact Jill today.
www.innerhealingcoaching.com Questions, please email myinnerhealingcoach@gmail.com
Follow us @innerhealingcoach
NOTE: I AM NOT a licensed medical professional. Please seek a medical professional for treatments, medical advice, or before you start any new wellness protocol.
Comments