Hydration: The More You Drink, The Better You Age

Adults with poor hydration have been shown to face the risks of chronic conditions. They have a shorter lifespan than those who are adequately hydrated according to the National Institutes of Health (NIH).

A study was published on Jan. 2, 2023 by eBioMedicine where 11,000 adults in the U.S. were used to gather data from medical records collected from two appointments that occurred in 30 years. The study aimed to test whether optimal hydration helps to slow down the aging of your body. Researchers would observe the sodium levels found in the participants’ blood to determine how hydrated each individual is and how it connects to long-term health outcomes.

“This study adds observational evidence that reinforces the potential long-term benefits of improved hydration on reductions in long-term health outcomes, including mortality,” said Dr. Howard Sesso, an associate professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women’s Hospital in Boston, in an article.

The participants in the study all had blood-sodium concentrates at the typical ranges of 135 to 146 millimoles per liter at the beginning of the study. As the investigation continued, participants were found to exceed the normal range and experience long-term consequences due to rapid biological aging.

The results of the study showed people with higher blood-sodium concentrates were 50% more likely to show signs of physical aging beyond what would be expected for their years compared to people with lower blood-sodium levels and had elevated risks of developing certain chronic diseases, including heart failure, stroke, chronic lung disease, diabetes, and dementia. It was also found that they had a roughly 20% increased risk of premature death.

The high blood sodium would occur as a result of participants not receiving an adequate amount of hydration. Therefore, this article aims to explain the purpose of maintaining a sufficient hydration level.  It is emphasized that the number of fluids that you consume has a significant impact on your health and can help to prevent the rise of chronic diseases.

“On the global level, this can have a big impact,” Natalia Dmitrieva, one of the study’s authors and a researcher at the NIH’s National Heart, Lung, and Blood Institute, said in an article. “Decreased body water content is the most common factor that increases serum sodium. The results suggest that staying well hydrated may slow down the aging process and prevent or delay chronic disease."

Although, the authors of the study caution that more research is required to find out if good hydration will slow aging, prevent diseases, and increase the lifespan of people. There is speculation on the validity of the study.

“The Study doesn’t prove that drinking water will prevent chronic disease,” said Dr. Lawrence Appel, the director of the Welch Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins University in an article. “People would probably need much higher blood-sodium levels (150 millimoles per liter or above — the kind of dehydration one might experience during an extreme heat wave) to see negative health outcomes as a result.”

According to Dr. Mitchell Rosner, the chair of the University of Virginia Department of Medicine, other factors can influence an individual’s blood-sodium levels, such as neurological issues, disabilities, and the consumption of diuretics to manage high blood pressure.

The study may require more research, but it assists in encouraging more practices, such as staying hydrated, that guide toward positive health habits. Additionally, being hydrated has been shown to reduce joint pain, maintain average body temperature, and prevent constipation and kidney stones, according to the Centers for Disease Control and Prevention (CDC).

The National Academy of Medicine recommends that women drink 9 cups (1.5-2.2 liters) of water daily while men drink 12 and a half cups (2-3 liters) of water daily. 50% of the global population fails to meet these guidelines.

According to Dmitrieva, people can gradually increase their fluid intake to meet recommended levels through water and the consumption of fruits, juices, and vegetables. Although, it begins with people recognizing how hydrated they are. “People whose serum sodium is 142 mEq/L or higher would benefit from evaluating their fluid intake,” she said.

Hydration may not be the remedy for chronic diseases, but it is shown to be a start toward living a healthier and longer life. It can not be denied that the biggest benefits for your health can begin with just one cup. 

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