While for many, the new year conjures up the notion of “dry January” (meaning abstaining from alcohol), it’s clear from recent research as well as long-established scientific evidence that when it comes to drinking water, it’s important to regularly drink, especially for older adults. We’ve previously addressed the concerns that can arise if older adults become dehydrated, especially in warmer weather, but keeping well hydrated is a year-round necessity. Water is an essential element for human survival, blood and oxygen flow, cellular health, waste removal, and temperature regulation. You also need adequate water intake to balance the salt in your body. The “old saw” that you need to drink 8 glasses a day, however, really has no scientific basis, for intake requirements depend upon such factors as your sex, body size, temperature, and activity level. For most adults, your body’s thirst indicator will ensure that you are adequately hydrated. When you’re thirsty, you should drink. However, for some adults, especially older adults or those on certain medications, relying on thirst may not be enough- so paying attention to water intake becomes important. For more on water myths and management, grab a glass and read here. 

What’s really interesting about hydration, however, is a new research study published in eBioMedicine. This was a 25-year study examining the links between poor hydration and chronic disease as you age. The study involved data from 11,000 US adults, from mid-life on, and tracked sodium levels of participants as a proxy for water intake (higher concentration of sodium suggests insufficient hydration). The results? Healthy sodium levels would range from 135-145 milliequivalents per liter in adults. In the study, those with a serum sodium level on the higher side (above 142) had up to a 64% increased risk of developing chronic diseases like heart failure, stroke, atrial fibrillation, and peripheral artery disease in addition to chronic lung disease, diabetes, and dementia, in comparison to those who had adequate water intake. While this study did not prove a cause and effect between insufficient hydration and chronic illness, it does suggest that in people whose sodium level is 142 or higher, there should be an evaluation of their fluid intake. For more on this study, click here.

While in the US the CDC estimates that the average adult water consumption is 5 cups a day (remember that foods, such as melons, berries, cucumbers, and celery can also provide water), worldwide it is estimated that ½ of the population does not meet daily recommended requirements for water intake. Given the aging of the worldwide population and the ever-increasing amounts of chronic disease, it’s worth considering whether water intake should be measured and enhanced if in fact dehydration can accelerate the aging process and increase rates of chronic illness. 

While not everyone needs as much water as is recommended (for example, those with heart failure or kidney failure need to be careful), it behooves us all to consult with our physicians if we have concerns. As a good review and reminder regarding sufficient water intake, take a look here at the advice from noted geriatrician Dr. Leslie Kernisan, on her website Better Health While Aging.