Water is life!

You may be a balanced diet ace, but are you sure you know your water needs? Not sure ! Seniors do not drink enough. Only 1/4 of those over 55 consume the 1.5 liters per day recommended. But, like nutrition, hydration plays a vital role in health. Some tips to get you filling your glasses ...

Question of balance!

The more we get older we drink, according to a recent survey by the Research Center for the Observation of Living Conditions (Crédoc) *. If the young seniors (55-64 years) drink about 1.3 liter per day, the more than 75 years are to 1 liter. However, contrary to popular belief, water requirements do not diminish with age, they are even indispensable to preserve one's health.

Increase your drink consumption

The body of an adult contains 60% of water, but with the age, this content falls to 45 to 55% in the seniors. Water plays a fundamental role in the body because not only it is the main component of our organs (our brain, heart, blood, lungs are made up of 2/3 of water), but it is necessary Transporting nutrients and waste and regulating our temperature and intestinal transit A ​​small decrease in our intake can lead to a series of malfunctions that worsen with age

Drink before before thirst!

To maintain a good water balance, the principle is simple: the volume of water coming out of the body must be compensated by the same volume of water that enters. Of the 30 to 50 liters that the organism contains, it loses about 2.5 liters every day by means of perspiration, urine, stool ... It is therefore necessary daily to bring the same quantity . The food provides 1 liter of water per day (fruits and vegetables contain 90%) remains 1.5 liters to drink each day, equivalent to 8 glasses of water.
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Place to pleasure!

Drink 7 to 8 drinks per day without constraint

In the event of heat, fever, physical activity, air-conditioned atmosphere, or at high altitude, including airplanes, the water losses for seniors are greater, it is advisable to absorb at least a half- Liter more water each day. Some conditions, such as diabetes, hypertension or the action of certain medicines, such as diuretics, also require more drinking.Finally, if you have a small appetite, the intake of water from the diet will be reduced, Then to compensate, and strive to drink more.

Our body has very precise control systems to maintain the balance of the water balance. However, with age, these lose in effectiveness: the kidney regulates the water of the body less well and the alarm signal, that is to say the sensation of thirst, indicating that the body has Lost 1% water is altered, and 1% to 2% dehydration, physical and intellectual performances are already starting to decline, fatigue sets in and reaction time and memory are reduced. From 4 to 6%, difficulties of concentration, sometimes associated with headaches appear. At 10%, the functioning of organs is threatened. Beyond 15% dehydration, life threat is at stake.

Water remains the ideal drink to hydrate regularly throughout the day. Make it a habit to have one (or two) bottles of water, preferably small (500 ml), lighter and easier to handle and transport. If the water discards you, you can add to its taste by adding in a carafe, a slice of orange, lemon, fresh mint, orange flower water or a few drops of syrup. Limit flavored drinks, often too sweet. If you choose mineral water, choose those that are high in calcium (over 150 mg / l) or rich in magnesium (more than 50 mg), this will ensure your daily needs.

It must be admitted, drinking 8 glasses of water, food without odor, nor flavor constitutes for many a chore! So much so that the doctors themselves advise to "break with the monotony of water" in favor of more "hedonistic" beverages, able to encourage us to increase our consumption and to bring us additional nutrients. Br>

Attention to beer and wine, no more than one to two drinks a day!

If a priori, drinking 8 glasses a day discourages you, spread out the catch, throughout the day and vary the pleasure of

Bet on hot drinks: seniors are the most fond of them, in the last 5 years they have increased their consumption by almost 36%. Whether tea, coffee or hot chocolate, these drinks have the advantage of containing cardioprotective antioxidants. The linden or chamomile tea, taken before bedtime, is also a good way to hydrate and sleep. Be careful not to strain too much on sugar Suggest fruit juices and milk drinks: the first for their vitamin and mineral content and the latter for their calcium intake Drinks lights: sodas and Flavored drinks are an interesting possibility to hydrate ... provided they take light !, Bouillons, soups, soups: these are as many anti-aging drinks beneficial to the body.
1 to 2 servings at breakfast: tea or coffee, milk + 1 glass of juice, 1 portion in the morning: water, 2 hot or cold portions for lunch, 1 or 2 afternoon portions: tea, Milk, fruit juice, sweetened drink, 2 hot or cold portions at dinner: water + herbal tea