Longevity isn’t just about living for as many years as possible.
The goal should be to maximize the number of years we spend in good health, free of chronic disease or age-related disability, or what experts call our “healthspan.”
So, how do you live a longer, healthier life?
Despite all the longevity hacks out there, increasing our healthspan often boils down to simple lifestyle habits, Emily Johnston, Ph.D., a research professor at NYU Langone specializing in healthy aging, tells TODAY.com.
Here is Johnston’s go-to morning habit to stay healthy as we age.
Longevity Tip of The Day: Drink A Full Glass of Water First Thing Every Morning
“Start every single day with at least one glass of water,” says Johnston.
Before you make your coffee, tea or other beverage of choice to get you moving in the morning, drink a full glass of good old H2O. “It should be the first thing that you reach for,” says Johnston.
Drinking water first thing helps you kick start your hydration for the day, before you gulp down caffeinated or sugary drinks.
“Hydration is perhaps under-appreciated,” Johnston adds.
Why It Matters
“Water is very important, especially for older adults,” says Johnston.
Our bodies need water to function. It helps transport nutrients, flush out waste, lubricate the joints, regulate our internal temperature and much more.
Drinking enough water is also linked to slower biological aging. Research suggests that adults who stay hydrated live healthier, longer lives and develop fewer chronic diseases than those who don’t drink enough water.
However, it gets harder to stay hydrated as we age. “As we get older, our thirst response is dulled, and so a lot of older adults don’t drink the minimum recommended amount of water,” says Johnston.
The average person needs about 11.5-15.5 cups (2.7–3.7 liters) of total fluids from drinks and food per day, TODAY.com reported previously. At least two liters, or 6–8 cups, should be water.
This translates to six eight-ounce glasses of water every 24 hours, Johnston adds. People who are more active or live in hotter climates may need more.
“I feel like a lot of people don’t get that in a day unless they’re really being mindful and paying attention,” says Johnston. And she’s right — an estimated 75% of Americans are chronically dehydrated.
Dehydration can lead to fatigue, dizziness, headaches and, in the long-term, an increased risk of kidney problems, seizures and shock, per the Mayo Clinic.
How To Get Started
It’s never too early or too late to start adopting healthy aging habits.
Starting your day with a full glass of water is a simple way to help you stay hydrated and healthy as you age.
Fill a glass or bottle with at least 8 ounces of water and put it on your bedside table so you don’t have to leave bed to hydrate — and sip while you do your morning doom scroll!
Make sure you keep drinking enough water throughout the entire day, Johnston adds.
About 20% of your total fluid intake should come from food, so you can snack on hydrating fruits and vegetables to help meet your goals, too.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com