[Health Lecture] Vitality in Silver Age: Drink water scientifically to avoid health risks

In order to ensure the scientific effect of learning health knowledge in the "2024 China Senior Health Knowledge Competition", the organizer has collected various health science articles suitable for the elderly from various hospitals, and we will share them through the "Health Lecture Hall" column. Today, Yu Huimin, Guan Sisi, and Yang Shengli brought "Vigorous Silver Age: Drinking Water Scientifically to Stay Away from Health Risks", and welcome elderly friends to learn.

Water is vital to the human body. It is involved in key physiological processes such as metabolism, digestion and absorption of nutrients, and temperature regulation. However, as people age, their physiological functions deteriorate, the kidneys' ability to concentrate urine decreases, and their thirst also weakens. These factors make it easier for the elderly to ignore the importance of drinking water. If water intake is insufficient or excessive water is lost, the elderly are at risk of dehydration and capacity failure. Domestic and foreign studies have shown that the incidence of dehydration in the elderly can be as high as 20%-30%.

Therefore, the elderly should pay more attention to water supplementation to maintain the normal function and health of the body. Both the "Guidelines for Clinical Hydration Practice for the Elderly in China (2024 Edition)" and the "Balanced Diet Pagoda for the Elderly in China" recommend that the elderly should mainly drink boiled water or light tea, supplemented by a variety of drinks to replenish water. In the absence of special circumstances, elderly women should consume at least 1.5L (equivalent to 30mg per kilogram) of liquid per day, while elderly men need at least 1.7L (also equivalent to 30mg per kilogram) of liquid.

Ignoring the importance of drinking water may lead to symptoms such as dizziness, fatigue, and constipation. Long-term water shortage may also cause serious health problems such as cardiovascular disease, kidney stones, and dry skin. Therefore, it is very important to understand the misunderstandings about drinking water for the elderly, master scientific methods of drinking water, and pay attention to matters related to drinking water in order to maintain the health of the elderly.

1. Common misunderstandings about drinking water for the elderly:

Myth 1: Don’t drink water if you’re not thirsty

The sense of thirst of the elderly is weakened, and they may not feel obvious thirst when they are dehydrated. When they drink water because they are thirsty, their bodies are already in a state of mild dehydration. If this continues for a long time, it may affect kidney function.

Myth 2: Drinking too much water too quickly

Some elderly people like to drink water in big gulps, which can cause water to quickly enter the blood, which may cause chest tightness, palpitations and other symptoms, and increase the burden on the heart. Some elderly people may also listen to some unproven claims that drinking more water is beneficial. Excessive drinking can easily lead to a decrease in sodium ions in the blood and cause water intoxication (hyponatremia).

Myth 3: Fear of frequent urination and not daring to drink water

Many elderly people deliberately reduce their water intake because they are worried about having to get up frequently to go to the bathroom at night or not being able to find a bathroom when they go out. This practice can easily lead to dehydration, especially in hot weather or after physical activity, which increases the risk of diseases such as heat stroke, urinary tract infection and kidney stones.

Myth 4: Using beverages instead of water

Some older people may prefer tea, coffee or other sugary drinks instead of water. Although drinking these drinks in moderation is acceptable, excessive intake of caffeinated or high-sugar drinks can lead to calcium loss, blood sugar fluctuations and other problems.

Myth 5: Drinking too cold or too hot water

The drinking water temperature of the elderly is not appropriate. Too hot water can easily damage the oral and esophageal mucosa. Too cold water can cause stomach discomfort and affect digestion function.

2. Scientific method of drinking water

1) Start from the "heart" and make drinking water a kind of enjoyment

1. Choose a favorite cup: Prepare several cups of different colors, shapes and materials for the elderly so that they can choose according to their mood and increase the fun of drinking water.

2. Add natural flavoring: Add lemon slices, mint leaves, cucumber slices, etc. to the water to make it fresh and refreshing and easier to drink.

3. Make health tea: According to the physical condition of the elderly and seasonal changes, recommend some suitable health tea, such as:

Summer: honeysuckle tea, chrysanthemum tea, lemon honey water

Winter: Red date and wolfberry tea, ginger and date tea, longan and red date tea

4. Set a reminder to drink water: Use mobile phone apps, alarm clocks and other tools to remind the elderly to drink water regularly to avoid forgetting.

2) Start from the "body" and make drinking water a habit

1. Drink in small amounts and multiple times, step by step: Do not force the elderly to drink too much water at one time. Drink about 100 ml of water each time. You can encourage them to drink in small amounts and multiple times each time, and gradually increase the amount of water they drink.

2. Choose the right time: Avoid drinking a lot of water before going to bed to avoid affecting your sleep. You can choose to drink water after getting up, before meals, after exercise, etc.

3. Record water intake: Encourage older adults to record their daily water intake to help them understand their drinking habits and make adjustments as needed.

3) Starting from "emotion", let drinking water become a kind of care

1. Family members can accompany the elderly to drink water, chat about family matters, and enhance feelings.

2. Encouragement and praise: When the elderly achieve their drinking water goals, give them encouragement and praise in a timely manner to enhance their confidence and motivation.

3. Seek professional help: If the elderly have serious drinking difficulties, it is recommended to consult a doctor in time and seek professional help.

3. Simple self-assessment method to help the elderly determine whether they are drinking enough water

4. Precautions for drinking water

1. Drink water regularly and in moderation: Elderly people should drink water regularly, even if they do not feel thirsty, to avoid dehydration. It is recommended to drink about 100-200 ml of water each time, spread out throughout the day.

2. Suitable drinking water temperature: Avoid drinking too cold or too hot water to avoid irritation to the gastrointestinal tract. Warm water is a gentler choice.

3. Choose healthy drinks: Avoid sugary and carbonated drinks to reduce the risk of chronic diseases and stomach discomfort. At the same time, avoid drinking raw water to prevent bacterial and parasitic infections.

4. Be careful when drinking water at night: especially men with prostate problems should not drink a lot of water before going to bed to avoid affecting sleep quality.

5. Consider the season and personal health: In hot summer or dry climates, the elderly need to increase their water intake. People with heart disease, kidney disease or liver disease should adjust their water intake under the guidance of a doctor.

6. Precautions for drinking water when taking medicine: When taking tablets or capsules, you usually need at least 60-100 ml of water to help the medicine pass through the esophagus. Some medicines such as cough syrups and lozenges should not be drunk immediately after taking them to avoid weakening the efficacy of the medicine. For antiasthmatic drugs, aminoglycoside antibiotics, sulfonamide drugs, etc., you need to increase the amount of water you drink to reduce kidney toxicity or prevent crystal formation. For elderly people with specific diseases such as heart disease and kidney disease, they need to strictly control their water intake to avoid aggravating their condition.

Keeping the water cup clean and properly replenishing electrolytes are also things that the elderly should pay attention to when drinking water. With these simple steps, the elderly can better maintain the body's water balance and promote health.

Let us work together to ensure that the elderly drink water scientifically and stay away from health risks.

References:

1. Chinese Clinical Hydration Guidelines (2024 Edition): Chinese Society of Geriatrics. “Chinese Clinical Hydration Practice Guidelines for the Elderly (2024 Edition).” Chinese Journal of Geriatrics, 2024, Vol. 43, No. 8, pp. 954-970.

2. Balanced Diet Pagoda for Chinese Elderly: Chinese Nutrition Society. “Balanced Diet Pagoda for Chinese Elderly.” Dietary Guidelines for Chinese Residents, 2024.

Authors: Yu Huimin and Guan Sisi from the First Department of General Medicine, Wuhan Central Hospital; Yang Shengli from the Union Hospital affiliated to Tongji Medical College, Huazhong University of Science and Technology Image: Qianku.com Resume of the first author

Yu Huimin, female, 35 years old, Han nationality, bachelor's degree, head nurse of the General Department 1 of Wuhan Central Hospital. Member of the First Committee of the Geriatric Medicine Branch of the Medical Science Popularization Professional Committee of the Hubei Science Writers Association, Chinese Nutrition Specialist Nurse, is committed to improving the nutrition and health level of elderly patients and has rich clinical experience and professional knowledge. She has participated in the Chinese Nursing Series Academic Conference many times and put forward her research and insights in the field of elderly nutrition and nursing through poster exchanges and conference speeches. She has published several academic papers and obtained one practical patent. She started popular science creation in 2020, focusing on the theme of elderly nutrition. She has published many popular science articles on platforms such as "Jingchu.com" and "Renji Nursing Garden" of Wuhan Central Hospital, popularizing health knowledge in an easy-to-understand way and improving the public's awareness of elderly nutrition issues. Among them, the series of popular science works on sarcopenia have been widely praised by readers for their professional and practical content. She actively participates in community popular science activities and has participated in the "Happy Elderly" series of popular science activities in the community many times, providing the elderly with popular science knowledge of health science and is committed to improving their quality of life and health awareness.