Published on: 26-Sep-2024
We all know the importance of hydration for athletic performance, recovery, weight loss, and even cognition, but a fascinating new study published in the journal eBioMedicine reveals that proper hydration is associated with a significantly lower risk of developing chronic disease, premature aging, and even early mortality.
What the Study Shows
The study, which was conducted by the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute, found links between higher ranges of normal serum sodium levels and increased risks for heart failure. Researchers gathered health data from 11,255 adults over a 30-year period and analyzed links between serum sodium levels – which go up when fluid intake goes down – and various indicators of health.
They assessed information gathered during five medical visits. The first two visits took place when study participants were in their 50s, and the last occurred when they were between ages 70 to 90. They then evaluated how serum sodium levels correlated with biological aging, which was assessed through 15 health markers, including systolic blood pressure, cholesterol, and blood sugar. These health markers provided insight about the functioning of each subject’s cardiovascular, respiratory, metabolic, renal, and immune system. The researchers also adjusted for factors, like age, race, biological sex, smoking status, and hypertension
The results showed that adults with serum sodium levels at the higher end of a normal range were more likely to develop chronic conditions and show signs of advanced biological aging than those with serum sodium levels in the medium ranges. Similarly, adults with higher serum sodium levels had up to a 64 percent increased associated risk for developing chronic diseases like heart failure, stroke, atrial fibrillation and peripheral artery disease, as well as chronic lung disease, diabetes, and dementia and were also more likely to die at a younger age.
Conversely, adults with moderate to lower serum sodium levels had the lowest risk of developing chronic disease. These results suggest that proper hydration may slow down aging and prolong life. Of course, the findings don’t prove a causal effect, but these associations can still inform clinical practice and guide personal health behavior. Individuals with higher serum sodium levels could benefit from evaluation of their fluid intake
Hydration Guidelines
Clearly, the importance of hydration cannot be overemphasized. Statistics show that around the world, people are not drinking enough water. Research indicates that about half of people worldwide don’t meet recommendations for daily total water intake, which often starts at 6 cups, or 1.5 liters. Water makes up 55 to 65 percent of the adult body, muscles and kidneys contain 79 percent water, and bones and the brain are close behind at 73 percent. Water is needed for digestion, creating hormones and neurotransmitters, and delivering oxygen throughout the body. It also helps:
- Maintain a normal body temperature
- Lubricate joints
- Protect your spinal cord and tissues
- Eliminate wastes through urination, perspiration, and bowel movements
The National Academy of Medicine recommends women consume 2.7 liters (91 ounces) of fluids daily, and that men consume 3.7 liters (125 ounces) daily. This recommendation includes all fluids and water-rich foods such as fruits, vegetables, and soups. Since the average water intake ratio of fluids to foods is around 80:20, that amounts to a daily amount of 9 cups for women and 12 ½ cups for men.
Of course, for athletes, hydration is essential for peak performance. Hydration recommendations for athletes are based on overall health, medical conditions, training regimens, and the type of activity – including duration, intensity, temperature, humidity, and access to fluids. Typically, athletes’ hydration guidelines are broken down into pre-hydration, intake during exercise, and rehydration following exercise.
The American College of Sports Medicine (ACSM) makes the following recommendations:
Before exercise:
- Drink beverages with meals to enhance fluid replacement
- Avoid caffeinated beverages, such as coffee, tea or soft drinks
- Compare your weight before and after exercising to know how much fluid has been lost
- Drink 16 to 20 ounces four hours before exercise and again one hour before exercise.
During exercise:
- Drink when you feel thirsty
- Don’t drink more than 800 mL per hour
- During endurance or prolonged exercise, drink a beverage that contains 6 to 8 percent carbohydrates
After exercise:
- Drink 16 to 24 ounces of fluid for every pound lost
- Include drinks in post exercise meals
Tips for Improving Hydration
If you feel like you are not drinking enough water, here are a few tips for increasing your fluid intake:
- Drink a glass of water as soon as you wake up
- Be intentional about taking water with you wherever you go
- Purchase a water bottle that includes measurements to track your intake
- Make it a habit to drink a glass of water before each meal
- Choose water when dining out and serve water with your meals
- Try a hydration tracking app or a smart water bottle that tracks your intake on your mobile device
- Add a wedge of lime or lemon to your water to improve and vary the taste
- Eat produce with high water content such as cantaloupe, strawberries, and watermelon, and vegetables such as lettuce, cabbage, celery, spinach, and cooked squash
Final Thoughts
The importance of proper hydration, especially for athletes, is not groundbreaking news, however, the National Institute of Health study shed some new light on the topic. The results were extremely revealing regarding the impact of hydration on premature aging, chronic disease and early mortality and reinforces the value of hydration for good health.
Related:
Nutrition Strategies for Optimal Joint Health
Hydration and Muscle Cramps: The Vital Connection
The post Hydration and Healthy Aging appeared first on Sports Medicine Weekly By Dr. Brian Cole.