NUTRITION Q&A
Water intake and incontinence
BY:HELEN RASMUSSEN, MS, RD, FADA
Q: I am hesitant to drink a lot of water because I'm concerned about having an "accident." Why is water considered so important?A: Water is our single most important nutrient, making up 55 to 75 percent of the human body. While we could survive for many days without food, we could survive for only a few without water. We need to replenish the water we use in our body (for cells to function and for metabolic reactions to proceed) from external sources. On a practical note, a diet with a high water content helps prevent constipation, dizziness, pressure ulcers and headaches.
Do you have to drink eight 8-ounce glasses of water every day? Actually, how much water any of us needs to drink to keep well hydrated depends on a few considerations. For example, changes in temperature can affect the body's water status. If it's very hot outside, a body will require extra water since its water supply is now working to keep it from overheating. Or, depending on how you eat, you may be meeting water requirements from all kinds of food. The foods containing the highest concentration of water (85 to 100 percent) are beverages, including milk and juice, and soups. Whole fruits and vegetables vary but are also water-rich. All of these can contribute to a person's water allowance.
A common problem in older adults is a decrease in the body's ability to respond to dehydration. Signs that someone may be suffering from dehydration can include a dry mouth, flushed skin, and an elevated body temperature, breathing and heart rate. Urine that is the color of dark apple juice is also a warning.
To add water each day, try these suggestions: Place a glass of water beside your bed or chair for water breaks. Include fruits or vegetables as afternoon snacks. Slice a tomato and add a dash of vinegar or low fat dressing, or cube an assortment of melons, such as cantaloupe, honeydew and watermelon. Add soup and low-fat yogurt or puddings to lunch and dinner menus.
Also keep in mind that timing is the key to preventing accidents of incontinence. You should drink more water when you know you will be at home or close to a bathroom for an extended period of time. When you are out, go to the restroom when you have the opportunity to do so and try to limit your liquid intake closer to bedtime.