Our bodies depend on water to survive and every part of our body needs water to work correctly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health and it makes up more than half of our body weight.

SYMPTOMS OF DEHYDRATION INCLUDE THE FOLLOWING:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Dizziness or lightheaded feeling

As we age, our brains may not be able to sense dehydration and send the signals for thirst. For this reason, it is very important to stay hydrated. This does not mean we must drink 6-8 glasses of water every day. Other drinks and food scan help us stay hydrated. Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water we get each day. Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce)and in soup broths. Even caffeinated drinks (for example, coffee, tea, and soda)can contribute to your daily water intake. A moderate amount of caffeine (200 to300 milligrams) is not harmful for most people.

Many fruits and vegetables are made up of mostly water. Here are 10 foods that contain a high percentage of water. Try blending a few of these together with some yogurt and water or milk to make a delicious smoothie:

• Cucumber – 96%
• Watermelon – 95%
• Pineapple – 95%
• Lettuce – 95%
• Tomato – 94%
• Celery – 95%
• Blueberries – 90%
• Cantaloupe – 90%
• Grapefruit – 90%
• Pears – 89%

Soups are a great way to hydrate. Try drinking a light vegetable soup as a snack in the mid-morning or afternoon to boost your water intake and energy levels. You can use high water content vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini and blend together for a tasty, hydrating soup to sip on all day. Be sure to adjust accordingly if you are monitoring your sodium level.

Apple sauce, yogurt, ice cream, and nutritional supplements, such as Ensure or Boost are also hydrating alternatives; however, these choices do increase caloric intake so talk with your doctor about how much is a safe amount to consume on a daily basis.

If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration. A good way to stay hydrated is by keeping a drink with you throughout the day. Any time you think about your drink, take a sip. These little sips will add up quickly throughout the day and help to keep you hydrated.

If you believe you are suffering from dehydration, talk with your doctor about other options for staying hydrated or possible medical conditions leading to dehydration.

GUIDELINE TO USE TO MAXIMIZE THE BENEFITS OF DRINKING WATER

Did you know that drinking water daily benefits your health? Drinking pure, clean water does much to keep your body running smoothly and helps protect your health. The benefits of drinking water has positive maximum effects on your body and health if you follow this guideline:

• Drink water when you first get up: Have a glass of cool water right as soon as you wake up in the morning – this tells your body it’s time to get started. Your circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories that were used during the night’s metabolism.
• Drink water before each meal: Water helps prepare the stomach for the food that will follow, waking up the taste buds on the tongue and moisturizing the stomach lining.
• Drink water as a snack: If you feel hungry between meals, try some fresh drinking water first to see if you are dehydrated. Sometimes people think they are hungry when they really are just thirsty.
• Drink water before exercising: This will protect you against dehydration during an indoor or outdoor workout.
• Drink water after exercising: This will replace fluids lost by sweating during your workout.
• Drink water with your medication: Water helps to dissolve the medication and spread it throughout your digestive organs for rapid absorption. Water also prepares the tissues to receive the medication and put it to work right away.
• Drink water to prevent illness following exposures: If you are around sick people in the hospital or at work, drink a little more water than usual to wash away germs and viruses that your body may have picked up. A well-hydrated body helps to move along any invaders before they settle down and multiply in your system.
• Drink more water when you are ill: This old fashioned advice is timeless.
• Drink a glass of water when you are tired: If you feel tired or fatigued and are unable to take a nap, drink a glass of cold water – this will wakeup your body and keep you alert.

Your goal should be to drink eight 8 ounce glasses of water each and every day!

All of us remember the day we got our first driver’s license as it represented a sign of independence – the ability to go wherever and whenever we wanted. Throughout our years, we learned to place a high value on the freedom driving afforded us. While it is important to maintain our sense of independence, it is also important to be aware of when it is time to make adjustments to our driving routine. To ensure your safety on the road as a driver, it is imperative to be aware of the different senses you use while driving your car. Along with your loved ones and personal care physician, talk about and test your vision, hearing, agility, coordination, and confidence.

If the decision is made that it is time to transition to life without a car, friends and family members will offer realistic suggestions on how you will continue with the same quality of life you are accustomed to. This includes maintaining a schedule for visits with friends and family, shopping, appointments, attending church functions,and participation in joyful activities.

To keep this new lifestyle change positive, there are several options and resourcesto assist you with your transportation needs. Both the Area Agency on Aging and the Eldercare Organization offer services that provide local transportation for your convenience. The referenced websites will place you in contact with your area agencies.

Providing care for a family member in need is an act of kindness, love, and loyalty. There are many different types of family caregiver situations. You may be taking care of an aging parent or a disabled spouse. Regardless of your particular situation, you’re facing a new role.

If you’re like most family caregivers, you have no formal training on your new role, “The Caregiver.”  You probably never anticipated you’d be in this situation. You want your loved one to have the best possible care. The good news is that you don’t have to be a superhero, to be an exceptional caregiver. With the right resources and support, you can be the caregiver you want to be while taking good care of yourself.

SUGGESTIONS FOR THE “FIRST TIME CAREGIVER”

• Learn as much as you can about your family member’s diagnosis. The more you know, the more effective you’ll be.
• Seek out other caregivers. It helps to know you’re not alone and that there are other people going through the same experiences as you. Being able to connect with people, will offer support and other potential resources.
• Trust your instincts. Don’t be afraid to ask questions. You know your love done inside and out-stick with your gut feelings.
• Encourage your loved one’s independence. Care giving does not mean doing everything for your loved one. Be open to new strategies, technological advancements that allow your family member to be as independent as possible.
• Know your limits. Be open and honest about how much time you can give. It is healthy to ask for a break. You must openly communicate with family, friends and doctors.

CAREGIVING TIP 1: ACCEPT YOUR FEELINGS

Caregiving can trigger a multitude of different emotions. This may include anger, fear, guilt, sadness, and grief. It’s important to recognize and accept what you’re feeling, both good and bad. Don’t beat yourself up over your feelings- they simply mean you are human. Even the strongest most stoic person can suffer from exhaustion, anxiety, anger or guilt. The important thing to consider, how you will address these feelings. Being open and honest with friends and family will allow you the time needed to reboot. It is okay to accept help.

PLACES YOU CAN TURN FOR CAREGIVER SUPPORT INCLUDE:

• Family members or friends who will listen without judgment
• Your church, temple, or other place of worship
• Caregiver support groups and Online 24/7 Caregiver Support Lines
• A therapist, social worker, or counselor
• National caregiver organizations
• Organizations specific to your family member’s illness or disability
• Take advantage of respite care services. Respite care provides a temporary break for caregivers.

CAREGIVING TIP 2: DON’T TRY TO DO IT ALL

Even if you’re the primary caregiver, you can’t do everything on your own. You’ll need help from friends, family members, as well as health professionals. Getting the help and support you need, will allow you to maintain your own health and quality of life.

Before you can ask for help, you need to have a clear understanding of your love done’s needs. List all the caregiving tasks required, being as specific as possible. Determine which activities you are able to complete. The remaining tasks may be the ones you may need to ask others to help you with.

ASKING FAMILY AND FRIENDS FOR HELP

It’s not always easy to ask for help. Perhaps you’re afraid to impose on others or worried that your request will be rejected. If you simply make your needs known, you may be pleasantly surprised by the willingness of others to pitch in. Many times, friends and family members want to contribute, but don’t know how. Here are recommendations to make it easier:

• Set aside one-on-one time to talk to the person
• Go over the list of caregiving needs or tasks you would like assistance with
• Point out areas in which they might be able to help
• Ask the person if they’d like to help, and if so, in what way
• Make sure the person understands what would be most helpful to both you and your loved one

FAMILY CAREGIVING TIP 3: ATTEND TO YOUR OWN NEEDS

Caregivers often put their own needs aside. It is necessary to keep and maintain your own medical appointments. Recognize that caregivers need to take a break, a 15 minute walk, a lunch out with friends or attending a local support group. Maintaining a healthy diet and establishing a physical exercise program will promote overall physical, emotional and mental well-being.

EMOTIONAL NEEDS OF FAMILY CAREGIVERS

• Take time to relax daily and learn how to decompress when you start to feel overwhelmed.
• Keep a journal. Write down your thoughts and feelings. This will provide perspective and serve as a way to release your feelings and emotions.
• Talk with someone to share your thoughts and feelings. Sometimes saying what your feeling aloud will help.
• Feed your spirit. Pray, meditate, or engage in activities that makes you feel part of something. Find meaning in your life and in your role as a caregiver.
• Learn to recognize signs of stress or depression, and get professional help if needed. The Mayo Clinic offers support in addressing feelings of caregiver depression.