Did You Realise That As You Hit Your 40’s & Beyond You Need To Drink More Water?
Well, according to a recent study published in the Journal of Physiology we need to!
It’s good to be aware or have an acceptance of how our bodies change with age.
Look at any health & wellness or holistic website, or speak to any nutritionists about their best tips for your health – and they will all agree that you should consume lots of water.
Read on to learn some quick and simple ways to drink more water, especially for women over 40 and beyond ….
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What Percentage Of Your Body Is Made Of Water?
- Newborn 75%
- Adult 60%
- Senior 50%
How Much Water Does Your Body Need To Function Properly?
- Blood – 85%
- Brain – 75%
- Muscle – 75%
- Lungs – 90%
- Skin – 80%
- Bones – 25%
- Liver – Functions are lost if the liver becomes dehydrated
- Stomach – Secretes water during the digestive process
A Quick Way To Calculate How Much Water You Should Drink
Drink a minimum of half your body weight in ounces of water up to 1 gallon or 128 ounces.
So for example, if you weigh 160lbs, aim to drink 80 ounces of water.
Should You Drink Water Even If You’re Not Feeling Thirsty?
As we get older, our thirst centre, which is located in the hypothalamus (a deep structure that also regulates body temperature, sleep, and appetite) isn’t as active as it used to be, so the brain doesn’t always give the signal that we’re thirsty and need to drink.
Also, it’s important to drink more water to compensate for changes in our body’s temperature regulation too.
As older adults, our bodies don’t adjust to the rate of sweat loss to prevent dehydration, which can result in a greater strain on the heart.
Be aware too, that some medications like laxatives and diuretics (water pills) can cause you to have problems getting enough fluids.
Sweat Might Feel “Icky” But It Has An Important Purpose
Sweating is our body’s way of regulating our temperature and also removing toxins through the skin.
If you’re too dehydrated to sweat, your body’s not able to cool down and your internal temperature will rise, which can have serious health implications.
And, did you know, it’s best to limit drinks such as fizzy drinks, coffee and alcohol, which can also cause dehydration?
What Colour Is Your Pee?
Your body will do it’s best to try and tell you via the colour of your pee/urine just how dehydrated you are.
Is your urine orange? This might indicate that you’re very dehydrated.
Or dark yellow? Which may mean you’re slightly dehydrated.
But what if it’s an almost transparent shade of yellow? Well, that’s what you ideally want it to be – which shows you’re well hydrated. Well done you!
Do take note of these important symptoms, as the “less you pee” the more the chances are that you won’t be flushing toxins out of your body, which isn’t good for your health.
More Signs Of Dehydration
- Headache
- Fatigue
- Brain fog
- Dry mouth
- Increased thirst
- Dizziness
- Less urine
- Constipation
So you’re aware now of the benefits of learning some quick and simple ways to drink more water.
Reasons Your Body Loves You When You Drink Lots Of Water
- Water stops those pesky “hunger pangs”. You won’t feel so hungry and you’ll have the “double whammy” of keeping your weight in check.
- Staying hydrated helps you feel great and boosts your energy!
- Drinking water slows down the ageing process.
- You’ll have more saliva in your mouth. Sounds gross! – but if your mouth produces more saliva, it’s a lot healthier. Saliva includes small amounts of electrolytes, mucus and enzymes, which are essential for breaking down solid food and keeping your mouth healthy with less cavities.
- Water lubricates joints and you’ll find you get less discomfort from general aches and arthritis pain.
- Dehydration symptoms will be a thing of the past if you hydrate well. Symptoms like trouble concentrating, fatigue, low energy, headaches, weakness, low blood pressure and dizziness.
- Did you know water prevents loss of memory as you age?
- Are you addicted to caffeine in your drinks or alcohol? Drinking water lessens those urges.
- You’ll be less likely to have constipation or diarrhoea. Water helps you to “stay regular”. Phew, that’s a relief!
Drinking Water Helps Your Body Absorb Nutrients
- It helps dissolve vitamins, minerals and other nutrients from your food. Those vitamin components can then be delivered to the rest of your body for use.
- When you’re dehydrated, your body will pull moisture from “low priority” areas, like your tissues and from your skin to maintain the concentration in your blood. Which means your skin will be drier and less elastic.
- So, your skin will love you for drinking water – you’ll be rewarded with glowing skin, shinier hair and your eyes will look brighter.
How To Get Into The Great Habit Of Drinking Lots Of Water
- Set your daily water intake goal.
- On average, aim to drink between 6 – 8 glasses of fluid per day (this varies from person to person, depending on factors such as age and activity levels).
- If the weather is hot, drink more than your 6 – 8 glasses.
- Create a daily checklist for yourself on your calendar, in your diary or health & wellness journal and take pride in ticking it off each time you drink a glass.
- Keep a glass of water on your bedside table, so it’s right there to hand to “guzzle down” when you wake up first thing in the morning.
- Feeling a bit tired during the day? Top up with a fresh glass of water and sip throughout the day and you’ll feel energised!
- Or drink water from a stainless steel water bottle throughout your day (it will keep your water nicely chilled).
- I love my rose gold “Chilly’s” water bottle. It’s so pretty. It’s a visual reminder to drink my water. Chilly’s have such a great variety of designs – have a quick browse :
Click here to take a look at the Chilly’s Bottle range
- Remember to hydrate well before, during and after exercise.
- Do you get a bit bored with just drinking plain ol’ water? Add a squirt of lemon, a squeeze of lime, or a few sprigs of fresh mint to your glass – whatever gets you to drink it up!
Use A Water App To Track Your Daily Intake
- There are plenty to choose from eg: Daily Water Tracker, Hydro Coach and a fun one called Plant Nanny. Download them to your phone from your App Store to set daily reminders and alarms.
Eat Water Dense Foods
- Another sneaky way to increase your water intake is to eat your H2O. Add fruits & vegetables with a high water content (like celery 95%, cucumber 96%, courgettes 95%, spinach 93%, watermelon 92%, strawberries 92%, grapefruit 91%) to your shopping list. They’ll keep you hydrated as you snack.
- Drink broths and soups, as they count as fluid intake towards your daily goal. Broths and soups are a great snack too, rather than reaching for something sweet.
Don’t Forget To Reward Yourself
Yes, we know hydration and the benefits of drinking more water are truly their own reward.
But why not treat yourself to something nice if you manage to stick to drinking your water quota for the week.
Or take some time to be sociable. Fix up with a friend for a nice cup of tea and a chat.
And if you really get hooked and plan on hitting a monthly water goal – find a pic’ of an even more significant reward and pin it to your “Vision Board” and treat yourself once your goal is in the bag!
Your Take Home Message For Quick & Simple Ways To Drink More Water – Especially For Women Over 40 & Beyond
There are so many wonderful health and wellness benefits from drinking more water in your 40’s and beyond! :
- Set your daily drinking water goal and tick off your checklist, or make a note in your journal or make use a water app.
- Drink a minimum of half your body weight in ounces of water up to 1 gallon or 128 ounces. Or, on average about 6 – 8 glasses per day.
- Drink water, even if you’re not thirsty – sip water throughout your day.
- Increase your daily water if the weather is hot.
- Eat water dense foods daily.
- Monitor the colour of your “pee” – keep an eye out for signs of hydration.
Your Body Will Revel In All The Benefits Of Drinking More Water
- Cravings will be gone and your weight kept in check.
- You’ll be slowing down the ageing process.
- Experiencing less headaches.
- Your bowels will love you for it.
- You’ll absorb your nutrients better.
- Your joints will be lubricated.
- Mood, memory and concentration will be improved.
- Beautiful glowing skin, shinier hair.
- An abundance of energy
and so many more!
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