Fluid balance: Those who drink little are more likely to get sick

High sodium levels indicate dehydration

The sodium level in the blood serum was determined twice at the age of 50 and twice between the ages of 70 and 90. It is an indicator of fluid balance: when small amounts of fluid are consumed, the salt concentration in the blood increases. High sodium levels therefore indicate lower fluid intake, while low levels indicate higher fluid intake. The normal range is between 135 and 146 milliequivalents per liter (mEq/L).

Accelerated aging?

The result: People whose serum sodium levels were in the high-normal range above 142 mEq/L were more likely to show signs of accelerated biological aging in subsequent examinations.

The researchers determined this using indicator such as blood pressure, cholesterol and blood sugar levels. These provide information about how well the cardiovascular system, breathing, metabolism, kidneys and immune system of the respective person were functioning. The team also considered factors such as age, ethnicity, biological sex and smoking status.

Adults with serum sodium levels above 142 mEq/L were 10 to 15 percent more likely to be biologically older than their calendar age. Levels above 144 mEq/L were associated with a 50 percent increase.

64% higher risk of disease

The risk of age-related chronic diseases was correspondingly higher. Adults with serum sodium levels above 142 mEq/L were 64 percent more likely to develop diseases such as heart failure , stroke , atrial fibrillation and peripheral artery disease, as well as chronic lung disease, diabetes and dementia. That is significant.

Conversely, adults with serum sodium levels between 138 and 140 mEq/L had the lowest risk of developing chronic diseases.  The probability of premature death also increased with the sodium levels measured. Compared to people with values ​​between 137 and 142 mEq/L, it was 21 percent higher for participants with 144.5 to 146 mEq/L.

Can drinking more slow down the aging process ?

Despite the connections found, it remains unproven that optimal fluid supply can directly prevent diseases and result in a higher life expectancy.

But: “The results suggest that adequate hydration can slow aging and prolong disease-free life,” says study author Natalia Dmitrieva, a researcher at the National Heart, Lung and Blood Institute (NHLBI), part of the NIH.

Keep an eye on fluid supply

The researchers therefore recommend keeping an eye on your own fluid intake: “People whose serum sodium level is 142 mEq/L or higher should check their fluid intake,” advises the scientist.

It must be taken into account that certain medications also affect fluid balance. In the case of illnesses such as heart failure, fluid intake must be consciously reduced, as drinking too much can put additional strain on an already weakened heart.

At least 1.5 litres for women, 2 litres for men

Experts from the National Academies of Medicine, for example, recommend that women drink 1.5 to 2.2 liters of liquid a day, while 2 to 3 liters is the guideline for men. Those who eat a lot of fruit, vegetables or other liquid-rich foods need to drink less. When exercising and in hot weather, the need for liquid increases accordingly.

Studies show that half of people do not meet these recommendations for total daily water intake – or are unable to meet them due to dehydration.

In the UAE

Tips for Staying hydrated

• Drink water consistently throughout the day, not just when thirsty or when the weather is hot
• Make it a habit to carry a water bottle when outdoors
• Eat hydrating foods like fruits and vegetables
• Limit caffeine & alcohol, as they can dehydrate you
• Use electrolyte-rich drinks if sweating excessively