According to the British Dietetic Association, it is recommended that women over 60 drink at least 1.6 liters (approximately 7 cups) of fluids per day. However, the importance of hydration is not related to gender, as water intake is essential for healthy aging in both women and men. According to experts like Leslie Bonci from the Harvard Health Program, CSSD, maintaining daily hydration habits can enhance energy, concentration, and long-term brain health.
Experts recommend adopting a series of morning habits that will benefit the body by promoting well-being and supporting active aging. They emphasize the importance of drinking water on an empty stomach to kickstart digestion and joint health, giving the body a boost that will affect the functioning of the rest of the day. A good diet, some physical exercise, and water intake as part of the daily routine have been shown to have benefits for the cognition and brain health of people over 60 years old.
Active aging
Turning 60 is synonymous with youth, but it also means starting to focus on aspects of the body and daily habits that might not have seemed so important before, especially if one wants to experience active and healthy aging. One of the most important factors is hydration, which is often overlooked. Drinking water has been shown to positively affect aspects such as cognition, brain health, bodily energy, digestion, and even the joints. That is why it is important to consume the amount of water recommended by experts, along with a balanced diet and some physical exercise.
The importance of drinking water
Beyond quenching thirst, water intake has numerous benefits for the body, whether for women or men. According to the British Dietetic Association, women should drink at least 1.6 liters (approximately 7 cups) of fluids per day, which is also applicable to men, always depending on each individual’s personal needs. Additionally, Lesli Bonci, an expert from the Harvard Health program, argues that establishing a daily hydration habit also affects concentration, energy, and long-term well-being.
“Starting the day with water replenishment restores and replenishes fluid levels, benefiting the body and the brain”, explains Bonci. There are studies that have shown that older adults who maintain good hydration habits tend to recover faster from illness, have a lower risk of kidney problems, and maintain sharper cognitive performance compared to those who do not. Additionally, water intake is also associated with better intestinal and joint health, which tend to be more compromised with age.
Tips to stay hydrated
Hydration is important at any age, but once you reach 60, it becomes an additional tool to consider for healthy and active aging. Here are some tips to help you stay hydrated throughout the day:
Combine drinking water with routines. Associating daily habits with drinking a glass of water makes it easier to remember. Brushing your teeth or after taking medication can be good options.
- Carry a water bottle. Always having water on hand eliminates the excuse of not drinking due to lack of access.
- Add flavors. If you are someone who finds it difficult to drink water, you can add lemon, cucumber, or berries for a touch of flavor.
- Balance with meals. Add a glass of water to your meals, which will also help your digestive process.
- Consume foods rich in hydration. Fruits like watermelon, melon, or oranges, and foods like soup or vegetables, provide water while also supplying nutrients.
As always, before making any changes to your diet or lifestyle, remember to consult your doctor.