Are You Drinking Enough Water this Winter?

Drinking adequate water is always important, and while most tend to ramp up their intake in the hot summer months of the year, the winter months are just as crucial. 

Our bodies are made up of about 70 percent water, which doesn’t fluctuate with the season. Feeling hot or sweaty is not the only indicator that we need to hydrate. Our bodies need water to function properly; water helps regulate body temperature and is essential to proper functioning of cells, tissues and organs. When the body is dehydrated, it inhibits the immune system and makes us less able to ward off colds and the flu. 

Signs of winter dehydration:
-Chapped lips
-Dry skin
-Nosebleeds
-Acne
-Headaches
-Dry cough

Water intake guidelines:
Guidelines for water intake vary on weight and physical activity level. The Institute of Medicine recommends, in general, about 13 to 15 cups a day for men and 9 to 11 cups a day for women.

How can I increase my water intake?
-Carry a reusable water bottle with you.
-Eat foods high with water content such as celery, broccoli, grapefruit and apples.
-Enjoy a warm beverage such as decaffeinated tea with lemon.
-Add natural flavors to your water such as mint or citrus fruits.

The Bottom Line: Proper hydration is key to whole body health. Adequate water intake leads to clearer skin, better hydration and higher energy. Do you need more reasons than that? Now go fill yourself a glass!

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Hydrate for a Healthy Weight

You’ve probably heard the recommendation to “drink more water” before -- whether you are trying to lift your mood, manage your weight, improve your productivity, boost your athletic performance or just feel better overall, experts agree that staying well hydrated is key. Numerous studies have documented the effect of dehydration on physical, emotional and mental health, however, the research on hydration status and weight control has been mixed, in part, researchers say, due to the way hydration is being measured. In a recent study, researchers looked beyond water intake to assess the relationship between inadequate hydration and obesity, and their findings may have you running to the water cooler.

In the past, researchers examining this topic have used water consumption as the means to measure the level of hydration. The trouble with this method is that many factors impact the amount of water each individual needs to stay hydrated, including climate, activity level and body size. Therefore, water intake alone is not the best predictor of hydration status.

The limitations of this method led researchers to look at this topic in a new way, using concentration of water in urine, known as urine osmolality, to measure hydration. Urine osmolality more effectively measures hydration as it accounts for water acquired in food and other beverages and is not subject to recall bias by participants. The researchers used a sample from the National Health and Nutrition Examination Survey (NHANES) 2009 to 2012 that included data from nearly 10,000 adults. The findings revealed that inadequate hydration was associated with higher body mass index (BMI) and obesity among adults. Overweight and obese individuals needed more water to stay hydrated than those who were not overweight.

Bottom Line: More research is needed on the relationship between weight status and hydration, but we do know staying well hydrated has benefits that reach far beyond weight management. Not sure if you are getting enough fluids? One straightforward way to tell is if you feel thirsty. While this may seem like an obvious tip, people often confuse thirst symptoms with hunger or general fatigue. Having a dry mouth or feeling run down and less alert are symptoms of thirst. Urine color is another way to tell hydration status; dark yellow urine indicates it is time to drink up.

While water is best for hydration, don’t forget about water-laden foods such as cucumbers, celery, watermelon, raw broccoli and carrots, plums, apples and peaches. Not only are fruits and vegetables packed with water, they also pack in the nutrients for very few calories, an all around win!

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Mealtime Approach for Individuals with Dementia

Malnutrition and dehydration are common among those living with dementia; studies have shown that up to 45 percent of those living with dementia experience poor food intake and subsequent weight loss. Malnutrition and dehydration can negatively impact quality of life, but new research shows taking a different approach to mealtimes can help.

In this study, the research team reviewed and assessed the effectiveness of 56 interventions aimed to improve or maintain the food and drink intake among more than 2,200 people with dementia. The team reviewed various intervention methods including changing the color of eating utensils, increasing exercise, playing music, family-style eating and boosting the social aspect of eating. In addition, the researchers looked at whether education for caregivers and behavioral interventions, such as giving encouragement for eating, would have a positive impact.

There were no clearly effective or ineffective interventions identified. The interventions that proved promising included having family-style meals, social interaction during meals, longer mealtimes, music during mealtime and having snacks available throughout the day. While more research is needed to confirm these results, it is evident that there are many elements to consider when feeding individuals with dementia.

Bottom Line: Malnutrition and dehydration can negatively impact the quality of life for those suffering with dementia. While there isn’t a one-size-fits-all intervention, social interaction, engagement, meal patterns, meal timing and atmosphere can all play a role in the nutritional well-being and the quality of life for those suffering with dementia or cognitive decline. If you are caring for a loved one with dementia, make sure meals are served in a calming atmosphere with music, provide access to snacks, extend meal times and offer social interaction during meals. 

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