Water does way more for us than we give it credit for. Every single cell in your body needs it to function properly. It helps keep your digestion running smoothly, supports healthy kidney function, and flushes out toxins. Bottom line? Staying hydrated is one of the simplest ways to keep your body feeling and looking its best.
Did you know that 40% of seniors don’t drink enough water? The good news is that staying hydrated isn’t just about drinking more water. There are plenty of easy, effective tricks that can help older adults boost their fluid intake.
Dehydration can happen to anyone. It shows up in different ways, and not everyone experiences the same signs. Some symptoms come on quickly, while others develop slower. Here are some common red flags to watch for:
If you or someone you know is experiencing any of these symptoms, it’s important to act quickly. Start by sipping water or an electrolyte drink in small amounts and move to a cool, shaded area if you’re overheated. Avoid caffeine and alcohol, as they can make dehydration worse. If symptoms don’t improve, or if they include confusion, fainting, or a very fast heartbeat, seek medical attention right away.
Below are some simple tips to improve your water intake:
When drinking water is easily accessible and nearby, you will be more likely to reach for it. Simple ways to keep water on hand include:
It is easy to forget to drink water when you’re busy. Use hydration apps, phone alarms, or sticky notes to remind you to drink water every hour. These small prompts help build a lasting habit.
Try this: Apps like Hydro Coach or WaterMinder can monitor your water intake and send reminders throughout the day.
Water content in food contributes towards your recommended 8 glasses of water per day. Vegetables and fruits like watermelon, oranges, cucumbers, and tomatoes are more than 80% water.
Other vegetables and fruits with high water content include:
If plain water doesn’t appeal to you, consider infusing it with natural flavors. Toss in slices of fruits like oranges, lemons, berries, and cucumber, or add herbs like basil and mint.
Combine drinking water with existing routines. For example, sip some water whenever you check emails, or right when you wake up.
Thirst is an indicator of dehydration. Make it a habit to drink water regularly, even if you are not thirsty. Consistency is key to remaining hydrated.
Alcohol is a diuretic and while drinking you might find yourself losing more fluids. If you aren’t drinking enough water alongside alcohol, it may lead to dehydration.
Hydration is crucial during exercise. Always keep a water bottle nearby and take small sips during breaks. If you are working out for a longer stretch, try drinks with electrolytes to replace lost minerals.
Staying hydrated doesn’t have to be a chore - it can be simple, intentional, and even enjoyable. Whether it’s keeping water within arm’s reach, adding hydrating foods to your meals, or setting gentle reminders throughout the day, small actions can make a big impact.