CONNECTIONS THE MAY FLOWERS IISSUE MAY 2016

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My Connections Magazine CONNECTIONS May 2016 this, it is prudent for seniors to learn to get into the water drinking habit more. Body water loss through sweat is an inherent cooling mechanism in hot weather and during physical activity. Sweat loss needs to be compensated for with fluid intake. Dehydration can influence cognition and even a mild level can disrupt mood, concentration, alertness, and short-term memory in children, young adults, and the elderly. Constipation has a number of causes, including medications, inadequate fiber, poor diet, and illness. An increase in fluid intake is popularly recommended as a remedy, but the evidence suggests that more liquid is only effective for individuals who are dehydrated. In the elderly, however, those who consume the least amount of fluid have over twice the frequency of constipation compared to those consuming the most. Your kidneys have a primary role in regulating water balance and blood pressure as well as removing waste from the blood stream and excreting it through the urine. Water is necessary for the filtration of waste. Dehydration can lead to headaches, including migraine, and in the case of water-induced headache, drinking water often provides relief within 30 minutes to 3 hours. The role of water, however, as a form of prevention in the general population of headache sufferers, is not known. The skin contains about 30 percent water, but there is little evidence indicating that drinking more water every day (such as 8 to 10 glasses) will flush toxins from the skin and generate a “glowing complexion,” as is widely touted in beauty magazines and via the Internet. Adequate skin hydration won’t prevent wrinkles or other signs of aging that are typically connected to genetics, the sun, and environmental damage. Skin dryness is usually linked to exposure to dry air, prolonged contact with hot water, and scrubbing with soap, as well as certain medical conditions and medications. Good water intake reduces the risk of developing stones in the urinary tract (kidneys, bladder, and urethra). Can Water Help You Lose Weight? Yes, according to a 2010 study (Dennis), and all it takes is just two 8-ounce glasses of water just before you eat. In the study, researchers from Virginia Tech found that over a 12 week period, dieters who drank water before meals, three times a week, lost about 5 pounds more than dieters who did not increase their water intake. 14
My Connections Magazine CONNECTIONS May 2016 Previous studies have hinted that drinking water before meals reduces calorie intake. But this was the first study that compared weight loss among two groups of dieters randomly selected to either drink water before low-calorie meals or not to. Forty-eight adults (55-75 years) participated in the study. After 12 weeks, the water group lost on average 15.5 pounds, the nondrinkers, about 11. Brenda Davy, Ph.D., the lead author, indicated that water’s effectiveness may simply be due to the fact it supplies no calories and fills up the stomach. People feel fuller and eat less. If you are overweight and stumped about how to lose weight, try a double shot of water before meals the next time you go on a diet. You will likely not find anything simpler or less expensive. And, in the process, you will contribute to your hydration status. How Much Water Should You Drink? Obviously, in hot weather or when you sweat a lot, you need to compensate for the fluid loss from your body. One 2012 study (Armstrong) conducted with a group of 25 young women found that even mild dehydration, a result of not drinking enough fluids to replace fluids lost through exercise, can generate adverse changes in mood, vigor, and fatigue, as well as increased headaches and difficulty concentrating among young women. The overall issue of how-much-to-drink is somewhat complex, because physical activity and energy expenditures affect the need for water, as does body size. Other considerations are the water content of food, such as milk, fruits, and vegetables, and the growing increase in consumption of sweetened beverages. Researchers (Popkin) admit that there is little understanding globally of measuring total fluid intake or even of measuring the hydration status of individuals. According to the U.S. Institute of Medicine, the generally recommended amounts for daily water consumption, including from beverages and food, are 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men. About 80 percent of total intake comes from drinking water and beverages, and the other 20 percent from food. Here’s my general advice on fluid intake, some of which is just plain old common sense: Drink water when you are thirsty. Drink more when the weather is hot and you sweat a lot from exercise. 15
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CONNECTIONS THE MAY FLOWERS IISSUE MAY 2016

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