HYDRATION
MOVEMENTS & MOMENTS
Why Hydration Matters
Water is fundamental to human health, comprising approximately 50-75% of our body weight; It plays a vital role in various physiological processes, including temperature regulation, joint lubrication, nutrient transportation, and waste elimination. Maintaining proper hydration is crucial for overall well-being and varies across different life stages.
Why is hydration included in the 75JOY program?
Hydration has always been a personal habit goal. I wanted to include it in the program for a number of reasons. I know its in other health programs, I understand that generally people forget to utilise water hydration adequately, and it always makes me feel better. Talking to friends I saw the differences they noticed in their skin and mood when they remembered to drink more water, and many effective health diet include water intake as vital to optimum digestive health.
Types of Hydration Sources
Hydration can be achieved through various fluids and foods:
Water: The most essential source of hydration.
Milks: Provide water content along with essential nutrients like calcium and protein.
Fruits and Vegetables: Foods such as cucumbers, watermelons, and oranges have high water content and contribute to daily fluid intake. Consuming whole or as juice aids hydration levels.
Electrolyte Solutions: Beverages containing electrolytes are beneficial, especially during extended physical activity, to replenish lost minerals. This can be as simple as adding magnesium salts to water.
Hydration is essential for health at every age, supporting critical functions. Fluid needs do vary by life stage: children typically require 1–1.2 litres daily, adolescents 1.6–1.9 litres, and adults around 2.1 litres for women and 2.6 litres for men. Older adults often need to be especially mindful of their hydration because thirst perception decreases with age, and kidneys become less efficient, making them more prone to dehydration-related issues like constipation, confusion, and urinary tract infections.
As we age, our body’s water content decreases, and the sensation of thirst changes, increasing the risk of dehydration. Dehydration in older adults is linked to various health issues, including impaired cognitive function, increased risk of chronic diseases, and reduced skin elasticity. A study by the National Institutes of Health found that well-hydrated individuals had a lower risk of developing chronic conditions and a higher likelihood of living longer compared to those who were not adequately hydrated.
Proper hydration also plays a significant role in maintaining skin health. As the skin ages, it loses elasticity and becomes more prone to dryness and wrinkles. While drinking water alone may not eliminate wrinkles, hydration helps maintain skin moisture, improving its appearance and resilience . Additionally, staying hydrated supports joint health, aids in digestion, and regulates body temperature, all of which contribute to overall well-being and vitality in older adults.
Hydration is a key component of health at every stage of life.
Its easy to forget the simple things, luckily its also not overwhelming to re-introduce very small habits back into our routines. Adding extra hydration can be achievable through micro addition - setting a phone reminder, having a water break schedule, adding hydration to another existing habit.
Our 75JOY program includes hydration as a sustainable habit to help maintain a rested nervous system and clear mind.