💦 We all know that hydration matters—especially in record-breaking heat. But here’s what people miss. Hydration is one of the most overlooked but powerful tools for aging well. And yet…water alone doesn’t always it—especially when you sweat and lose key minerals. But you can hydrate smarter. From fruits and vegetables to ancient cooling drinks, keep reading for the foods and drinks that will keep you healthy and hydrated all summer long.

This July has seen record-high temperatures around the world 🥵—it’s not the fun sauna heat, either. The kind of heat that has a hard stopping point. So you suck it up and carry a water bottle everywhere. But sometimes water is not sufficient as we age. More so when it is extremely hot outside.

Because even without the heat, 75% of Americans are chronically dehydrated. Nearly one in three adults 60+ are also clinically dehydrated, says the National Council of Aging.

Dehydration is so serious because water fuels human life, from your heart to your brain and digestion, to everything in between. Even mild chronic dehydration can have unwanted consequences like constipation, fatigue and low energy, achy joints, toxin build-up and kidney stones, and skin wrinkles.

→It’s why optimal hydration is key to staying healthy during the hot summers, and to age better and more beautifully.

💧 Water makes up 60% of your body weight. It is vital for almost every biological process. But hydration does not just mean ‘drink water.’ It describes how effectively your body holds onto it.

Electrolytes help with that. These electrically-charged minerals (including potassium, sodium, calcium, and magnesium) essentially shuttle water, fluid, and nutrients in and out of cells. 🚀

So why does hydration get harder with age? As we age, our thirst signal weakens, according to UCLA Health. The irony? Older adults require more water. 

“By the time an older adult feels thirsty, that’s already an indication of early dehydration,” geriatric clinical nurse specialist Anne Vanderbilt, CNS, tells Cleveland Clinic.

⚠️ This is a dangerous combo. As early as middle age, dehydration increases the risk of heart failure, diabetes, chronic lung disease, and dementia, says Dr. Natalia Dmitrieva, a heart researcher at NIH, author of a 2023 study, which found that dehydration is linked to accelerated aging.

Other age-related factors can include changing body composition and altered kidney function. 🏋️ With the addition of heat, sweat during exertion, and heat-induced fast and shallow breathing, it’s a hazardous road to dehydration and mineral loss.

Hydration is therefore about balance. But staying hydrated does not mean it has to come from water alone.

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Nine naturally-hydrating foods and drinks that are not water or ultra-processed electrolyte drinks.

Quench thirst while helping your body optimally hold onto water with electrolytes and minerals.

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Forget 8 glasses of water daily and sports drinks. Dr. Chad Walding reveals they could be harming you after 50. True hydration isn't about fluid quantity—it's about electrolyte balance.

This doctor-developed formula delivers precise electrolyte ratios that mature bodies actually need, eliminating fatigue and muscle cramps without sugar or artificial ingredients.

Learn more

Science-backed strategies to stay hydrated, balance, and beat the heat.

🥛 Aim for 9-13 glasses of ‘water’
More on a hot day. Even coffee counts! Remember, it does not all come from water.

📈 Track your fluids
Consider filling up a one-liter (64 oz) water bottle and sipping on it throughout the day.

🌊 Don’t overhydrate
Too much is not a good thing.

🎚️ Sip steady
Hydrate throughout that day, which can help you absorb water better.

🍉 Eat your water
Fruits and vegetables have ample electrolytes and nutrients to replenish.

➕ Supplement when necessary
LMNT is a clean brand with no artificial ingredients or sugar.

⏲️ Don’t wait to be thirsty
Start drinking water before you feel thirsty. You want urine to run clear.

Note: Many electrolyte beverages on the market contain a high amount of sodium. Those with high blood pressure, cardiovascular disease, and other conditions that require a low-sodium diet should avoid too much salt.

Long before Gatorade, there was the lassi. This ancient Indian drink is a delicious and nutrient-dense way to hydrate your body while boosting electrolytes and promoting gut health. Specifically, probiotics from yogurt can alleviate GI damage (a major organ affected by heat) and helps the body acclimate to heat. Prebiotics (like those found in mango) can protect the intestines in hot weather.

This version is adapted from Natalie’s Health, favoring natural sweetness from the mango (or additional sweetness from natural syrup) and electrolyte-rich coconut water in lieu of oat milk.

Instructions: Blend all the ingredients, and enjoy :)

Until next time,

_{The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.}

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