Healthy Hydration Tips for Seniors

Dehydration is a common issue for seniors, especially during the summer. In fact, according to a study by the UCLA School of Nursing, 40% of older adults might be chronically dehydrated. Below, we examine how overheating can impact health and what you should do to remain hydrated throughout your senior years.

Why Proper Hydration is Important for Seniors

Seniors may benefit from hydration in various ways:

• It helps regulate the body’s temperature
• It aids the body in performing vital functions such as regulating blood pressure, transporting important nutrients, and flushing bacteria from organs through urination and perspiration.
• It helps improve cognition, prevent headaches, and reduce soreness after physical activity.

Risk Associated With Dehydration

When dehydrated, your blood lacks the necessary electrolytes and water. Some popular warning signs of dehydration include:

• Irregular heartbeats
• Confusion
• Dizziness 
• Weakness
• Fatigue
• Low blood pressure
• Urine that is dark yellow in color

Dehydration can also lead to other health complications like kidney failure and urinary tract infections. These are particularly troubling for seniors with weakened immune systems.

How Much Water Intake Is Enough to Stay Hydrated?

The National Academies of Science, Engineering, and Medicine advises women to drink 91 ounces, and men should drink 125 ounces daily. However, these guidelines will vary depending on the person, as your fluid intake requirements will likely be unique to your situation and it’s recommended to consult with your doctor.

Factors that may require more water intake include:

• Activity Level: When sweating a lot because of exercising, you should increase your water intake.
• Outside Temperature: During warmer seasons, you may feel thirstier faster.
• Overall Health Situation: You might take too much water if you have conditions such as kidney or thyroid disease and heart problems.

How to Stay Hydrated Every Day

Follow these simple tips to get the water your body craves:

1. Carry a refillable water bottle with you anywhere you go.
2. Eat foods with high water content. Broths, stews, and soups are great ways to boost your fluid intake. You can also eat water-rich foods like salads, sauces, and fruits like watermelons, cucumbers, tomatoes, lettuce, celery, and strawberries.
3. Change it up. For some people, taking plain water all day can get boring. Jazz up your water by adding a few slices of lemon, cucumber, apple, or berries.
4. Avoid sugary drinks, alcohol, and caffeine. Consuming too much coffee, wine, soda, and juice can hasten dehydration.
5. Build hydration into your routine. For example, you can start your day by drinking a glass of water every time you wake up.

Getting enough water every day is an easy yet critical way to remain healthy and active as an older adult. Drink up!