Looking for ways to stay healthy? Hydration can help. Read on for tips and advice on proper hydration to stay healthy longer.
Staying hydrated is key to a healthy body and mind. Good hydration has numerous health benefits, from improving energy levels to helping balance bodily functions.
New research has shown that staying hydrated slows the ageing process. Being well-hydrated improves health, reduces chronic conditions, and helps us live longer. So drink up.
Water and health
Research on hydration and healthy ageing published this week doesn’t prove cause and effect but is correlated and can still be a guide for healthy habits. After analyzing health data from more than 11,000 adults between 50-90 years old, the researchers found that those who had normal serum sodium levels had accelerated markers of biological ageing.
What does that mean?
If you have had a blood test, you can see your sodium levels, and normal is somewhere between 133-145 mmol/Litre. The research found that those who had normal levels were more likely to show signs of faster ageing.
For example, in people with serum sodium levels above 142 mmol/L, 64% were associated with a higher risk for chronic conditions like heart failure, stroke, atrial fibrillation, peripheral artery disease, chronic lung disease, diabetes, and dementia.
Natalia Dmitrieva, Ph.D., a study author and researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institute of Health, says,
“People whose serum sodium is 142 mEq/L or higher would benefit from evaluation of their fluid intake.”
Natalia Dmitrieva, PhD
It is pretty easy to maintain hydration levels, and it doesn’t mean you have to drink or lug your water bottle around with you constantly. Here are three ways to improve your hydration game this year. Eight glasses a day isn’t a magic number either, women should drink about 1.5 litres a day or between 6-9 cups, and men should consume 2-3 litres or 8-12 cups daily.
Drink a glass of water before meals.
Drinking water before meals is a great way to help regulate food intake. Not only will it help you fill up faster, but it can also alleviate hunger to allow for more mindful eating. And if you’re looking to lose weight, replacing sugary/caloric drinks with water can make a big difference. Aim to drink at least one glass (8-12 ounces) of water before each meal and snack.
Incorporate healthy beverages into your daily routine.
In addition to drinking water, there are a number of other healthy beverages you can incorporate into your diet. For example, unsweetened tea and coffee make great alternatives to sugar-sweetened beverages. Smoothies made with fruits and vegetables are an easy way to stay hydrated. Even eating more fruit and vegetables, which are full of water, is an easy way to stay hydrated and get more of the nutrients you need to stay healthy.
Limit your intake of alcohol.
Even better, eliminate alcohol. Alcohol is a diuretic. It removes fluids from your body. There are no health benefits to consuming alcohol. It interferes with sleep and performance. Alcohol can cause serious health problems like arrhythmias and cancer and interfere with our immune system functioning.
Staying hydrated is important, but remember that you don’t need to obsess about it, just a few simple adjustments in your daily routine can keep you healthy and hydrated for life.
Change your mind, change your health,
Shayla
A few more tips to stay hydrated.
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