Adjusting Hydration with Age
Most of my clients will know that when I am treating them I stress the importance of hydration for your muscles, nerves, recovery and general well-being.The amount of water you require changes the older you get, hence as you move past the half-century mark, you should consider three main factors which can increase the chance to dehydation
Photo: Training Peaks.com
1. Less Muscle Mass = Less Water on Board: Your muscles contain a large amount of ICF volume. ICF means intra-cellular compartment, where approximately 60-70 percent of your bodies water is locked away. The remainer sloshing around outside is termed as extra-cellular fluid (ECF). Once you hit 50, it is an inevitable consequence of getting older, that you will in fact lose lean muscle tissue, hence reducing your total body water content (ICF volume)
2. Reduced Kidney Function: another fact related to ageing is the deterioration in kidney function leading to less concentrated urine and, as a result, more free water is lost when you urinate! Some studies state that this may also be componded by a reduction in levels of aldosterone, a hormone responsible for helping your body hold onto water more effectively.
3. Diminishing Sensation of Thirst: Yes as you age, it is proven that the timing at which the 'thirst sensation' kicks in tends to slow down! Hence you may not hydrate as much or as quickly as you require.
So how can you be sure to stay hydrated as you go for your second century?
1. As the years go by, increase your doses fractionally
2. Hydrate well before physical activity
3. Be sure to monitor your consumption even if you dont feel thirsty
4. Increase Sodium/Electorlyte intake - these both allow you to hold onto more water
5. Have fun! ;-)
The content of this article was extracted from the Training Peaks Blog