Guide to summer hydration

HOA2 Fitness and Wellness Department

The hot months are upon us! Why is being well hydrated so important?

Gradual aging of the body is accompanied by several changes, both physical and physiological. For example, the decline in lean body mass is accompanied by a decrease over time in the percentage of water in the body. So, the percentage of body weight made up of water falls from about 60% in adults to about 50% in mature adults.

A more troubling fact: mature adults are more at risk of dehydration as the sensation of thirst decreases with age and their kidneys have decreased ability to concentrate waste.

The sensation of thirst is a rather complex biological mechanism which allows the body to realize that it lacks water. Thus, when we feel thirsty, our body is already slightly dehydrated.

When mature adults are slightly dehydrated, they can feel the onset of some physical signs: thirst, dry mouth, muscle weakness, headache, sleepiness or tiredness and even raised blood pressure.

Baseline to Hydration

• Men should drink about three liters (about 13 cups) of total fluids a day

• Women should drink about 2.2 liters (about nine cups) of total fluids a day

This is just a baseline, of course. If you exercise, spend time in hot or dry weather, you consume a significant amount of diuretics (e.g. caffeinated drinks like coffee or soda), or your medications require additional water consumption, you may need more water. The easiest way to handle your water consumption is to stick with the baseline above and add more water whenever you feel thirsty and if you are adding more activity in your day.

Please take a moment to speak with one of our Certified Personal Trainers about your fitness and wellness goals for yourself. Call 818-1172 for an evaluation and consultation.

We want to help you be the best you can be!