Active Aging Presented by Public Health Seattle-King County
Staying hydrated is an essential part of maintaining good health, especially as you age. Your body needs water for many critical functions like flushing out toxins, lubricating joints, protecting vital tissues, pumping blood to muscles, and regulating body temperature, according to the Mayo Clinic.
Due to changes in body composition, adults 65 and older are at a greater risk of dehydration, notes geriatric clinical nurse Anne Vanderbilt, CNS for Cleveland Clinic.
Let’s explore why seniors are at risk of dehydration, the symptoms of dehydration, daily water recommendations, and some tips for drinking enough water.
Why Seniors Have Increased Dehydration Risk
Multiple factors, including less water in their bodies, decreased kidney function, medication side effects, and a reduction in thirst, increase the risk of dehydration in older adults.
“By the time an older adult feels thirsty, that’s already an indication of early dehydration,” said Vanderbilt.
Unfortunately, becoming dehydrated can have serious consequences for people of all ages, especially elderly adults. Complications can include urinary tract infections, kidney stones, kidney failure, low blood pressure, and low blood volume shock, which is life-threatening.
Dehydration Symptoms
Dehydration symptoms may go unnoticed in seniors, and dehydration is a common cause of hospitalization in the older population. Here are some common signs of dehydration to watch for:
- Dry mouth or dry cough
- Dark-colored urine or urinating less frequently
- Fatigue and weakness
- Headache
- Loss of coordination and dizziness
- Flushed skin
- Chills or heat intolerance
- Cranky or anxious mood
- Worsening of dementia symptoms
If any of the above symptoms occur, seek prompt medical attention.
Daily Water Intake Recommendations
Individuals’ daily water intake varies. However, it is essential to consult with your physician and follow any medical guidance regarding medical conditions that require fluid restrictions.
Otherwise, the National Council on Aging recommends drinking one-third of your body weight in ounces of water each day. So, a 150-lb. person would drink a minimum of 50 ounces (or about six cups) of water.
The National Academy of Medicine recommends that men consume about 13 cups of fluid daily and women aged 51 and older consume nine cups. This figure includes all fluid sources, such as water, food, and other beverages.
Tips for Staying Hydrated
There are many ways to ensure you stay adequately hydrated, and you can liven up your water drinking if plain water seems boring.
Taste of Home offers 10 water-infused recipes incorporating fruits and vegetables with water to enhance flavor and nutritional value.
For example, Summer Fruits Medley contains a blend of strawberries, blackberries, and raspberries with water — or you can choose your favorite fruits to suit your taste buds.
Citrus and Cucumber is another simple blend. If you’re more adventurous, you can try a spice infusion, such as Fig, Rosemary, and Fennel.
More hydration tips from NCOA include:
- Eat high-water-content foods like cucumber, watermelon, lettuce, strawberries, tomatoes, and celery. If you have sodium restrictions, enjoy soup, stew, and broth in low-sodium varieties.
- Always keep water nearby. Take a refillable water bottle along on a walk, drive, or activity. Keep a lightweight pitcher and glass near your favorite chair.
- Limit or avoid drinking alcohol. Alcohol acts as a diuretic and removes fluids from your bloodstream.
- Drink other beverages. You don’t have to drink straight water. You can also enjoy low-sugar sports drinks, protein, or nutritional shakes formulated explicitly for seniors.
- Establish and stick to a water-drinking routine. Building water drinking into your daily schedule can help create healthy hydration habits. For instance, drink a glass of water when you wake up, at each meal, and before and after exercise.
Ways to Track Water Intake
Keeping track of your daily water intake can ensure you’re staying properly hydrated. One way to do this is to keep a notebook or journal handy and write down the number of ounces or cups of water you drink as you consume them throughout the day.
If you’re tech-savvy, you can also use apps like WaterMinder, My Water, or Waterllama. You can also set an alarm clock, kitchen timer, or alarm on your smartphone or use a smart home personal assistant like Amazon Alexa to remind you to drink water at regular intervals throughout the day.
Overall, staying well hydrated is an essential part of good health. So, drinking water and taking in proper fluids will help your mind and body function better each day.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
