Aging is a universal journey that comes with time, and should be considered a privilege to experience. It's natural for our body to go through changes as we age, like sagging skin, decreased muscle mass, or more frequent lapses in memory. Eventually, it becomes a reality for all of us, but how soon we experience these changes depends on how you take care of your health today. And now that more people are living longer, an aging population has led to an epidemic of age-related chronic diseases.

Finding ways to prevent diseases associated with aging has become a herculean task for medical researchers.

In the quest to slow the effects of aging, one aspect of getting older that often gets overlooked is the diminishing ability to stay adequately hydrated. As we age, our bodies become less efficient at regulating water balance, which significantly impacts our health and longevity. Evidence suggests that staying hydrated may be the anti-aging secret that’s hidden in plain sight—except sometimes, simply drinking more water might not be enough. Let's dive in.

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Drink More, Live Longer

Studies suggest that staying properly hydrated might help slow down the aging process. A research team at NIH’s National Heart, Lung, and Blood Institute looked at the link between hydration and aging. To do this, they measured serum sodium levels which increase as people drink less.

What they found is that even within the normal range of serum sodium levels (135-146 mmol/L), variations were associated with differences in mortality. Participants with serum sodium near the lower end of the normal range had the lowest mortality rate, while levels above 144 mmol/L were linked to a 21% higher risk of premature death (1). 

Elevated serum sodium was also associated with increased risks of heart failure, dementia, chronic lung disease, and stroke. Participants with higher serum sodium levels were 50% more likely to have a biological age that exceeded their chronological age.

In short, the less hydrated you are may put you at risk for accelerated aging, and at higher risk of chronic diseases and premature death. 

Hydration Regulation Failure

Even though the body has a tightly controlled system for maintaining fluid balance, there are situations when our body's hydration regulation system fails. Fast and intense fluid loss from activities or environments—like warm summer weather or donating blood—can lead to dehydration.

Drinking alcohol can also interfere with fluid balance by preventing the kidneys from reabsorbing water, leading to dehydration. Fluid and electrolyte imbalances play a role in the physiological effects during a hangover (2). 

But another critical factor affecting our hydration is age.

The Aging Body's Water Woes

As we age, our body's ability to regulate water balance reduces. This is due to a few different changes the body undergoes.

The kidneys become less effective in producing a hormone that helps to conserve water, called antidiuretic hormone (ADH) or vasopressin. Vasopressin reduces urine output in response to dehydration. So when there's not enough vasopressin, a person is going to lose more water and be at higher risk of dehydration. For an older person, this may result in hospitalization, frailty, cognitive decline, and even death in extreme cases.

A shift in our body's composition as we age further complicates things. With a decrease in muscle mass and an increase in fat, our bodies retain less water overall. Since muscle cells hold more water than fat cells, this shift puts the elderly at a higher risk of dehydration.

Learn more: Benefits of InBody Testing

Thirst Can Be Misleading

As we age, the ability to perceive thirst diminishes, creating a dangerous scenario where older individuals may not feel the urge to hydrate even when their bodies desperately need it.

A study from 1984 showed that older individuals tend to drink less water than their younger counterparts, despite being equally dehydrated (3). 

This highlights the need for older individuals to actively monitor their hydration levels and make an effort to drink enough fluids throughout the day.

Preventing Dehydration: A Fluid Approach

To counter the effects of dehydration, a conscious effort to increase fluid intake becomes paramount, especially as we get older.

• The first step is to drink enough water daily. Aim for at least 8-10 cups of water per day, and more if you're sweating excessively, e.g., during exercise.
• Avoid drinks high in sugar, caffeine, and alcohol, as they can exacerbate dehydration.
• Eat foods rich in water content, such as fruits, vegetables, and soups. Also, keep excessively salty foods to a minimum as they can increase your thirst and water loss.

For enhanced hydration and vitamin & mineral replenishment, there's another option for those wanting a more innovative approach to their hydration status.