Slowing down the aging process: drinking water for longevity
Drinking a lot - that doesn't sound like a groundbreaking health tip at first. Most of us have heard or read this advice at least once: from our own parents, in magazines or from our family doctor. The fact that fluids are important for well-being seems to be nothing new. But what exactly is the truth behind the general "drink a lot!" advice?
You drink something every day - logical, after all, it's vital. But are you getting enough fluids so that your body can function optimally? After all, it is made up of around 60% water, and this plays a crucial role in every cellular process: water helps digestion and flushes out toxins via the kidneys. Your body's water balance influences blood circulation, your body temperature, and your cognitive performance. Water is everywhere, and it is important everywhere. So it's not just about quenching thirst, but also about keeping physiological functions running optimally. Various scientific studies have shown, for example, that sufficient water intake can also prevent kidney stones. Even maintaining a healthy body weight is easier if you drink enough (this is partly because hunger and thirst signals are sometimes confused because both are regulated by the hypothalamus - sometimes the organism needs a large glass of water instead of a snack).
Anyone who is dehydrated for a long period of time risks various health problems that can be quite unpleasant. The kidneys in particular suffer greatly: painful kidney stones, but also serious chronic kidney diseases can develop. Urinary tract infections also have an easy time because germs cannot be properly flushed out with urine. Short-term dehydration often manifests itself with headaches, difficulty concentrating or dizziness as the first symptoms.
Drink more, think better?
A large cohort study by Stephanie K. Nishi et al. investigated the relationship between hydration status, water intake and cognitive performance in older adults at risk for cardiovascular disease over a two-year period. This study was conducted as part of the larger, highly renowned PERIMED Plus study. Thanks to its rigorous methodology and the solid number of 1,957 participants aged between 55 and 75, the results of the study are scientifically sound and also very exciting: Over the course of the two years, the cognitive abilities (i.e. thinking performance) of the well-hydrated subjects declined less than those of their dehydrated peers. So those who drink enough are mentally fitter - and this is not an abstract benefit, but you can feel it in a very practical way when you have to study for an exam or concentrate on an important project: By drinking enough fluids, you simply make it a little easier for your brain to stay on top of things.
Two liters plus or minus? How much should you drink?
The most well-known recommendation is 8 glasses of water a day. If you assume that a glass holds around 250 milliliters, that works out to two liters of liquid a day. This is a very useful guideline, but various studies have now shown that a person's water consumption is not a universal value, but depends on many different factors. Recommendations from health bodies such as the European Food Safety Authority (EFSA) therefore rely on more individual guidelines. For example, your fluid requirements can vary depending on the season and environment. If you live in a hot (and possibly humid) climate, your body metabolizes significantly more water - so you need more of it. Even if you are very physically active, you should noticeably increase the amount you drink. Breastfeeding women also need more fluids, so it makes sense to have a drink within reach right before breastfeeding. Other influencing factors are body weight, biological sex, but also geographical conditions such as altitude or air pressure. And the conclusion? You don't always need the same amount of fluids; this can change depending on your phase of life, location or age. It is important that you pay attention to your body's signals in a timely manner and establish a few simple routines that will help you drink.
These tips make drinking easier
There are quite a few people who find it difficult to drink enough every day. Stress in everyday life, a weak feeling of thirst or simply not wanting to drink water can be reasons for this. Do you know this? Then perhaps these little hacks will help you to drink more fluids:
- Aromatherapy: Do you find pure water boring? You can add a lot of flavor (and visual appeal) to your water carafe with slices of fruit, cucumber or ginger, and herbs such as mint or basil. Try out a few combinations - you're sure to find a flavor that suits you.
- Routine helps: Drink a large glass of water immediately after getting up. If you stick with it for a few days, it will quickly become a routine, similar to brushing your teeth. Speaking of brushing your teeth: A second glass of water at the end of the day is also a great, uncomplicated routine.
- Cheating allowed: If you keep forgetting to drink, a smart water bottle can help you. These bottles record the amount you drink and even remind you to drink regularly.
- Well done: put your daily drinking amount on your desk within easy reach. When you leave in the evening, the bottles or carafes should be empty - and you will know for sure how much you have drunk.
- Eat water: There are many foods with a high water content. Cucumbers, tomatoes and watermelons give you a lot of fluids. Iceberg lettuce and strawberries also contain over 90% water. Enjoy your meal!
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