YOUR DIETITIAN: Water-rich foods that help you stay hydrated

Did you know that dehydration is one of the top 10 reasons for hospitalization among seniors? Summer is the time of year when people — especially seniors — are most at risk for becoming dehydrated. Unfortunately, the symptoms for dehydration usually go unrecognized by older adults — because they are often attributed to other conditions. (See the list, Signs of Dehydration.) For example, dehydration can cause a decrease in blood volume. This results in less oxygen and nutrients going to all major organs — such as our muscles, heart — and brain. Fuzzy brain Even being mildly dehydrated causes changes in the electrolyte balances in our blood, including the serotonin levels in the brain. Serotonin affects our mood and memory. Researchers at the University of Connecticut Human Performance Laboratory found that people with mild dehydration had altered mood, impaired memory, trouble concentrating, fatigue, headaches and anxiety. So, as the weather heats up, it's important to stay well-hydrated. In addition to sipping cold drinks, eating summer's water-rich foods can help you stay hydrated. Water-rich foods account for about 20 percent of our fluid intake. Here's why it is so easy to become dehydrated without realizing it as we get older. Reduced sense of thirst As we age, our sense of thirst greatly decreases. To prevent dehydration, experts recommend drinking a cup of water first thing after rising from bed. Afterwards, keep sipping liquids throughout the day. Drinking small amounts all day is preferred to waiting until you feel thirsty and then chugging a glass of liquid. Studies have shown that by the time an older person feels thirsty, he/she is already dehydrated. Reduced water reserves in body The human body has a "reserve" of water in our muscles. Muscles are 76 percent water. Our water reserve decreases as we get older due to less muscle mass. After age 50, people lose between 5 and 10 percent of their muscle mass. Overweight people have less muscle mass, and therefore, less water reserves. Thus, as we get older and heavier, the risk of dehydration increases. Increased risk of falls When we don't get enough fluids from beverages or water-rich foods, our muscles get dehydrated and weak. This increases the risk of falls. Emerging research shows that age-related muscle weakness is only partially due to loss of muscle mass. Studies show that it may be more related to muscle quality — which is the hydration status of muscles. Decreased kidney function As we get older, our kidneys don't work as well. A reduced intake of fluids further reduces the kidneys' ability to function properly. (In seniors, it only takes a 1 to 2 percent reduction of fluids to become dehydrated and affect kidney function.) The function of the kidneys is to filter the waste products out of the blood and to maintain a proper water balance in the body. Sometimes, seniors with swollen ankles (water retention), greatly reduce their fluid intake — thinking this will reduce their water retention. When people get dehydrated, the pituitary gland releases vasopressin (the antidiuretic hormone). This hormone stimulates the kidneys to conserve water and make less urine. So, instead of reducing the water retained in the body, drinking less and less water increases water retention. When you are well hydrated, the blood volume increases to normal and blood flows freely through the kidneys. This allows the kidneys to filter out the waste and excrete water efficiently. So, the next time your ankles start to swell up, drink up — you may be getting dehydrated. (An exception to this is people with late-stage kidney disease. These people are placed on a fluid restriction.) Aim for pale yellow urine With dehydration, our body tries to conserve the water in the body. Thus, less urine is produced — making it darker and more concentrated. The color of urine is the best indicator of your hydration status. Experts state urine should always be pale yellow. Anything darker indicates that you should drink more liquids. Recommended intake Water is the most important nutrient to our body. The Institute of Medicine's recommendations for fluid intake per day are: 9 cups of liquid per day for women and 12 cups of liquid per day for men. (This is due to increased muscle mass in men.) An even greater intake of fluids may be needed if you are working outside in the summer heat, exercising, sweating a lot, prone to urinary tract infections or prone to kidney stones. Increased fluids are also recommended if you are fighting an infection or trying to heal a wound. Water-rich foods can help meet fluid needs Many people have trouble drinking 9 to 12 cups of liquid each day. Eating water-rich foods can help meet that goal. Here is a list of foods with the highest water content. Nature provides water-rich foods just when we need them the most — in the heat of summer. So, now is the time to eat more of these delicious water-rich foods. Enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. 20 Most hydrating foods Food ------ percentage of water content Cucumbers — 96 percent Celery — 95 percent Radishes — 95 percent Lettuces — 94 to 96 percent Tomatoes — 94 percent Zucchini and summer squash — 94 percent Asparagus — 92 percent Bell peppers — 92 to 94 percent Cabbages — 91 to 92 percent Cauliflower — 92 percent Eggplant — 92 percent Strawberries — 92 percent Spinach — 92 percent Mushrooms — 92 percent Watermelon — 92 percent Grapefruit — 91 percent Cantaloupe — 90 percent Broccoli — 90 percent Peaches — 88 percent Oranges — 88 percent Signs of dehydration - Fatigue - Weakness - Dry mouth - Muscle cramps - Dizziness - Headache - Confusion - Medium to dark yellow urine/decreased urine output Dangers of dehydration - Increased body temperature: Heatstroke - Lower blood volume: - Increased blood concentration of medications - Rapid heart rate - Weaker muscles/increased risk of falling - Reduced mental function - Increased risk of UTIs - Increased risk of kidney stones - Impaired kidney function - Reduced lubrication of joints - Drier skin/slower wound healing 15-minute Mediterranean salad 2 cups cucumbers, thickly sliced, then cut into quarter moons 2 cups grape tomatoes, halved or quartered 1 cup colorful bell peppers (such as orange and yellow) ¾ cup red onion, thinly sliced and cut into quarter moons 2 cups chickpeas (garbanzo beans), drained and rinsed 2 tablespoons chopped fresh parsley, optional 2 tablespoons chopped fresh mint, optional Topping: ¾ cup crumbled feta cheese Dressing: ⅓ cup extra-virgin olive oil ¼ cup lemon juice 1 teaspoon garlic powder ½ teaspoon dried oregano ½ teaspoon salt ¼ teaspoon black pepper 1. Chop the raw vegetables and place into a large bowl. Add the chickpeas, and, if using, the parsley and mint. Gently mix to combine. 2. In a small bowl, whisk dressing ingredients together. Pour dressing over vegetable mixture. Toss to coat. Top with feta cheese. Mix gently. Serve cold. Variations: If desired as a main dish, add cooked chicken or shrimp. Or, serve with grilled chicken or shrimp kebabs. Baked cod also goes well with this. Makes: 8 (1 cup) servings SOURCE: Maya Krampf at www.WholesomeYum.com