The easiest way there is to stay sharp and focused

Here’s something every senior needs to know about: cognitive fatigue.

And no, it’s not from binging episodes of Jeopardy. In fact, this kind of mental exhaustion can show up when you least expect it.

At one time, experts considered cognitive fatigue a side effect of a traumatic brain injury — a “special kind” of exhaustion that would make your brain work much harder to perform simple tasks.

Then, they noticed how cognitive fatigue could appear after exercising… and wondered whether it was the strenuous activity that was causing the “brain block.”

But recent research has found that you can be at risk even if you haven’t moved a muscle, because there’s something else that can “block” your brain and affect how well you focus… remember things… and even multitask.

And if you haven’t been diligent about replacing fluids lost during the day (which can be a lot more than you might think!) it could happen to you.

The good news is that the fix is a simple one – but you’ve got to do it before you feel thirsty!

Even camels need water

Doctors from the Spaulding Rehabilitation Hospital in Boston recently found that if you want to improve how you feel both physically and mentally, the key may be as simple as sipping enough water throughout the day.

In the study, the researchers tested the “thinking skills” of seniors who were considered either sufficiently hydrated or dehydrated.

And guess what? The seniors who’d gotten enough liquid to drink did better on the timed test than those who found themselves as dry as the Sahara.

This new study is far from the first time the connection has been made between dehydration and cognition – and I’m not talking about a severe, life-threatening lack of fluids. All it can take is a mild amount of “uncompensated body water loss” to throw your thinking out of whack.

Now, all of the seniors in this latest study were part of a cycling event, but six years ago, University of Connecticut researchers found that you can become dehydrated whether you’re running a marathon or simply sitting in front of your computer.

And even if it’s just by a small amount, not only will your ability to think straight suffer… but so will your mood and energy level.

Lead author Dr. Lawrence Armstrong, a UConn professor of physiology, said that we don’t feel thirsty until “dehydration is already setting in and starting to impact how our mind and body perform.”

And if you’re getting up there in years… and not getting up off the couch as often as you used to… you may not even realize when need to take a drink.

It turns out that as you age, your once trusty “thirst sensation” mechanism can malfunction!

Obviously, if you’re moving about outdoors when the weather turns warm, you can lose a lot of fluid through sweat. Hopefully, you know how important it is to continuously rehydrate.

But what research such as Dr. Armstrong’s tells us is that it’s equally important to stay on top of hydration on a rainy day spent inside!

So, the $64,000 question is: How much do you need to drink? Well, it depends.

Experts such as Dr. Armstrong are sticking to the “8/8 rule” – that is, eight 8-ounce glasses of water per a day. But there are reasons why you might need more – or less.

For example:

• DO replace fluids much more often if you’re sweating a lot. You’ll need to replace electrolytes such as sodium and potassium as well, which you can do by snacking on some salty nuts (that will also provide magnesium), a banana, and even some celery. If you do turn to one of those “replenishing” sports drinks, make sure that it’s one without high-fructose corn syrup or artificial colors.
• DO rehydrate if you’re taking a drug, such as a diuretic, that causes you to urinate more, since you’re losing more fluids than normal.
• DO snack on lots of fruits and veggies with high water content during the day so that you DON’T have to drink so much plain water! Thirst-busting produce options include cucumbers, tomatoes, celery, lettuce, and, of course, that summertime favorite – watermelon. A cool, hydrating smoothie can be made by simply quick-blending watermelon cubes and popping the mix in the freezer for 20 minutes!
• DON’T guzzle highly caffeinated beverages such as cola or coffee, which can act as a diuretic.

And for an easy way to know if you’re dehydrated, pay attention to the color of your urine. Ideally, it should be pale yellow or even clear – the darker it is, the more dehydrated you are!

“Drinking water may help exercising seniors stay mentally sharp” American Physiological Society” April 22, 2018, ScienceDaily, sciencedaily.com