is a top health priority for many Americans - regardless of their age. Not only do we want to live longer, but we want to do so gracefully, gently, and with as much independence and functionality as possible. And while this may seem like a tall order, encouraging research on the topic continues to pour in, proving that this outcome is possible if we make smart lifestyle choices. These choices include , staying active, prioritizing close relationships, and maintaining proper hydration.
In fact, while not always posed as a meaningful choice for graceful aging, evidence points to hydration as being one of the most critical factors of the aging process. Here we'll dive into everything you need to know regarding the close link between hydration and longevity.
Between the known benefits of hydration, detriments of , and evidence pointing to the links between hydration and longevity, there are plenty of reasons to embrace hydration as an easy, yet effective, way to promote healthy aging.
When it comes to the areas of the body that water (or hydration) positively influences, few stones are left unturned -- especially given that our bodies are largely made up of the life-giving substance. "The human body is 60 percent water," says Kristen Carli, MS, RD.
This lends proper hydration, or consuming more fluids than your body is losing through actions like respiration, perspiration, and urination, to playing an integral role in a variety of vital mechanisms throughout the body. "Hydration plays an important role in cognitive function, energy levels, and physical performance,' Carli explains.
Additionally, water in the body also has a hand in cell communication, joint lubrication, detoxification and waste removal, saliva production, gut microbiome health, constipation prevention, digestive regularity, body temperature regulation, oxygen delivery, blood flow, nutrient metabolism and absorption, and liver and kidney health.
To age gracefully, all of these vital bodily functions need to be working in tip-top shape for as long as possible. So naturally, when we experience , or water losses greater than water intake, we feel not only immediate ramifications, but long-lasting impacts can occur if the issue is not promptly addressed.
"Dehydration can lead to fatigue, confusion, muscle cramps, and other health issues," says Carli. Other common symptoms of dehydration include headache, migraine, , dizziness, mood swings, decreased immunity, constipation, gas, and bloating. Additionally, extreme dehydration can have even more concerning effects like low blood pressure levels, kidney failure, and even seizures.
These impacts can also decrease our ability, or even prevent us from engaging in the other healthy lifestyle choices necessary to promote longevity.
And beyond the obvious longevity-related benefits of proper hydration (and opposing consequences of dehydration), evidence-based research also comes to a similar conclusion.
"Studies, like this 2023 cohort study published in eBioMedicine, have suggested that dehydration may contribute to inflammation, cellular aging, and oxidative stress, all of which can accelerate aging processes in the body," Carli explains. Older studies, like this 2010 article in the European Journal of Physiology, echo this sentiment, stating that proper hydration promotes mitochondrial function and weight maintenance, reducing the risk for chronic illnesses like obesity, kidney disease, hypertension, cancer, and diabetes -- diagnoses that typically reduce longevity.
"Staying hydrated, on the other hand, may support healthy blood pressure, kidney function, and heart health, all of which play roles in a longer, healthier life," Carli agrees. This, again, is very likely related to all the health benefits water and hydration offer, but maybe most notably its promotion of healthy blood flow, enabling the major organ systems to work at their optimal capacity without dehydration-related chronic stress.
With this evidence, it's safe to say that staying hydrated is a major hack when it comes to promoting longevity. And unfortunately, many Americans (usually unknowingly) are dehydrated, especially older adults, with a 2023 study published in Clinical Nutrition citing that 25 percent of their 22,398 older adult study participants were .
Thankfully, there are plenty of straightforward ways to prevent dehydration on a long-term basis. " consistently throughout the day is one of the best ways to stay hydrated. Rather than waiting until you feel thirsty -- a sign that mild dehydration may already be setting in -- make it a habit to sip water regularly," Carli offers.
And if water isn't your favorite beverage, there are many other delicious hydration options to choose from that will similarly promote longevity. While fluid needs are highly individualized based on age, activity, pre-existing medical conditions, and more, a good rule of thumb is to aim for at least eight to 12 cups (64 to 96 fluid ounces) of unsweetened, decaffeinated fluids per day.
"Alongside drinking water (and other hydrating beverages), including hydrating foods like , oranges, melons, and soups in your diet can help meet daily hydration needs. These water-rich foods add both fluids and essential nutrients, supporting overall hydration and wellbeing," Carli adds.
Through these easy (and delicious) hydration strategies, you can not only reap the everyday benefits of adequate fluid intake, but increase the odds that you'll live a long, healthy, functional life.