Health and hydration: Drinking more water can add years to your life
Water may be the elixir of life, yet many of us don’t give it the attention it deserves. Staying adequately hydrated is not just about quenching thirst—it plays a critical role in overall health and may even add years to your life. Recent research sheds new light on the impact hydration has on longevity, disease prevention, and physical performance. Here’s what you need to know, plus expert tips for boosting your daily water intake.
Why hydration matters
The human body is about 60% water, and every system relies on it to function properly. Hydration supports essential processes such as digestion, nutrient absorption, temperature regulation, and waste elimination. Chronic dehydration has been linked to fatigue, kidney stones, urinary tract infections, and even an increased risk of chronic diseases like Diabetes and cardiovascular issues. For older adults in particular, poor hydration could also be linked to a range of problems, including decreased muscle tissue and cognitive functioning.
A large 2023 study from the National Institutes of Health found that adults with optimal hydration levels had significantly lower risks of chronic diseases and showed markers of slower biological Aging compared to those who were consistently dehydrated. Older participants who weren’t properly dehydrated had a 39 percent increased risk for developing chronic diseases and up to 50% higher risk of having biological markers of age “older than their chronological age.” The risk for premature mortality also shot up by 21 percent.
Researchers noted that while the findings don’t prove a causal effect and that more studies are necessary to determine if proper hydration can boost overall health and lifespan, these associations can still guide clinical practice as well as personal Lifestyle modifications.
How much water do we need?
The “8×8 rule” (eight 8-ounce glasses per day) is a helpful guideline, but hydration needs vary based on factors such as age, gender, activity level, and climate. According to the National Academies of Sciences, Engineering, and Medicine, the average daily water intake for adults is at about 3.7 liters (125 ounces or 15 cups) for men and 2.7 liters (91 ounces or 11 cups) for women, including fluids from all beverages (including coffee, even though it’s a diuretic) as well as foods. However, keep in mind that individual needs can differ.
The color of your urine is a simple way to gauge hydration. Pale yellow generally indicates adequate hydration, while darker urine may signal dehydration.
Tips for staying hydrated
Many people struggle to drink enough water, especially if they don’t feel thirsty. But fixing this doesn’t need to be complicated.
“Staying optimally hydrated is a relatively easy lifestyle modification with potentially significant benefit: a longer disease-free life,” Natalia Dmitrieva, a research scientist in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute in Bethesda, Maryland, told CNN.
Dmitrieva suggests adding drinking a full glass of water to other daily habits that you do without thinking about, such as waiting for your cuppa to brew or heating up your lunch. Taking a stretch break? Drink a glass of water when you’re finished.
Here are a few other tips to make hydration a seamless part of your routine:
Start your day with water: Drink a glass of water first thing in the morning to rehydrate after a night’s Sleep and jumpstart your metabolism.
Carry a reusable water bottle: Keeping water within reach makes it easier to sip throughout the day. Opt for a bottle with volume markers to track your intake.
Infuse flavor: If plain water starts to get boring (as it tends to do), give it a flavor boost with lemon, cucumber, mint, or berries. Switching to sparkling water can also be a refreshing change.
Eat more hydrating foods: Incorporate water-rich foods like cucumbers, watermelon, oranges, and soups into your Diet. In addition to other health benefits, these can contribute significantly to daily fluid intake.
Set reminders: Use smartphone apps or alarms to remind yourself to drink water regularly, especially if you’re busy or tend to forget.
Match water to activities: Drink extra water before, during, and after Exercise or any activity that makes you sweat.
Use a straw: Some people find they drink more water with a straw, as it encourages frequent sips.
The bottom line
As we age, our sense of thirst often diminishes, making older adults more vulnerable to dehydration. As mentioned above, research suggests this can lead to serious health problems including increased risk for chronic diseases and even a shorter lifespan. The takeaway seems simple enough: when it comes to water, let’s all resolve to drink up!
More on healthy aging:
Good for brain and body: Why you should eat more apples, plus healthy recipes
Hidden home hazards: Indoor air pollution is more dangerous than you think
How a healthy gut boosts longevity, plus tips to get your gut in top shape
Healthspan versus lifespan: The vital role of muscle in successful aging
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
