Drinking water is good. But after 50 years, this reflex is no longer enough to ensure good hydration. And certain habits, apparently harmless, can even weaken the organism. Dr. Patrick Carter, American general practitioner, shared his advice in the media Eat this, not that!.
With age, the body loses part of its ability to report thirst. Result: you can be dehydrated without even realizing it. Daily vigilance is essential to avoid falls, chronic fatigue or even digestive disorders linked to the lack of water.
No longer wait until you are thirsty to drink
“”As we get older, our thirsty mechanism becomes less sensitive. The elderly may not feel thirst before they are already dehydrated “alerts Dr. Carter. This situation increases the risk of dizziness, concentration and fall disorders.
To avoid this, he recommends drinking regularly throughout the day, without waiting for the body signals. The objective to aim? About eight glasses of water distributed from morning to evening.
Limit caffeine and moisturize as soon as you wake up
Coffee, if consumed in excess, can become a false friend. “”Caffeine is a diuretics, which can accentuate the loss of water “specifies the specialist. He advises to be limited to one or two daily cups, while compensating with the same amount of flat water.
Another frequent error: do not drink anything when you wake up. “During the night, the body dehydrates, which can lead to a feeling of fatigue and lethargy at raising,” notes the doctor. His advice? Start every day with a large glass of water, even before breakfast.
Adapt your consumption to your lifestyle
Whether for a walk, a sports session or a little gardening, any physical effort requires an adaptation of hydration. “”It is important to increase its water intake from 230 to 470 ml for each 30 -minute exercise “indicates Dr. Carter.
In the same way, reducing your water consumption in the evening to avoid getting up at night can turn against you. Nocturnal dehydration is often responsible for difficult awakenings or morning headaches. It is better to drink in small sips over the evening rather than a big glass at once.
Thinking beyond flat water
“”Plate water does not always provide enough minerals to maintain a good electrolytic balance “explains the doctor. He suggests alternating with herbal teas, fruit infusions, or slightly mineralized sparkling water. These alternatives hydrate while providing essential electrolytes.
Finally, he warns against signals often ignored by emerging dehydration: dark urine, dry skin, muscle cramps. The best surveillance method remains the color of the urine. If it is pale yellow, it’s a good sign. The more it goes for it, the more you have to drink.
Adopting a good hydration routine does not require upheaval, only a few adjustments. And after 50 years, these simple gestures can really make the difference on a daily basis.