Hydration is Key to Staying Vibrant as You Age
(Updated May 2025) It’s super important as a female over 50, to keep your body well hydrated ,not just in the summer months but all year round. Water is essential at every age, but as we get older, the body’s ability to conserve water diminishes, and your sense for thirst can become less reliable.
Water makes up roughly 60% of your body mass. That’s a lot of fluid supporting each and every cell. Daily, adequate intake is crucial to maintaining many aspects of overall health including energy levels, increased mobility, cognitive ability, and a vibrant glow to your skin!
Water is a builder, an insulator, a metabolizer, a lubricator, an excreter, an oxygenator, and a solvent. These many roles allow your entire bodily systems to work smoothly: organs, blood, joints, muscles and your brain. No other nutrient plays as wide and as vital a role as water.
You naturally lose water when you sweat and even breathe. Any loss needs to be replenished. Alcohol, caffeine(current research is questioning caffeines impact on hydration), prescription drugs and soft drinks can all throw off your body’s water balance and impair your hydration. It’s a good practice to drink a glass of water for every glass of the above that you take in to maintain balance.
Like many things in the body, hydration is about balance. Studies show that a water loss of just 2% can cause fatigue, headaches, muscle cramps, anxiety, lack of concentration, confusion and a host of other symptoms. In older women these symptoms may be misinterpreted as signs of aging or illness when they may simply be an indication of dehydration. While overhydration is rare, it’s wise to be mindful of how much water you take in, especially if you suffer from kidney disease or heart concerns.
Water helps transport important electrolytes(minerals), primarily calcium, chloride, magnesium, potassium and sodium. These are important minerals that help regulate nerve signals, muscle contractions and overall cellular function. The mineral content of water is key, but unfortunately, all water isn’t the same due to the various different sources, filters, bottles etc. Some filtering systems and bottle sources can deplete those minerals.
If you’re drinking a lot of water but you’re running to make frequent bathroom trips, you may not be retaining the fluids. A boost of electrolytes in your water can help you improve absorption. Try a pinch of sea salt or Himalayan rock salt into a glass of water each morning. You can also infuse your water with some lemon slices or cucumber for a natural boost of electrolytes. The balance of minerals will vary depending upon what you use, but they will all be beneficial.
If you need to know more precisely what you’re getting, there are many electrolyte solutions in powder or liquid form that are available at local stores. Choose one wisely by reading the labels. Many commercial brands contain added sweeteners which are best avoided, especially if you’re managing blood sugar or gut health.
Your daily water needs vary depending upon what you’re eating, medications your taking and your activity level. Some hydration comes from foods with high water content like tomatoes, melons, celery, and cucumbers. Estimate roughly how much water your body needs simply by dividing your body weight by two. The result is an approximation of how much water you need daily.
Staying properly hydrated can help you feel more energized, think more clearly, and move more freely; all of the very things that matter even more as you age.
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