Stay Hydrated, Stay Healthy
Water is the most essential nutrient for all living things. In fact, our bodies are made of more than 60% water. That means staying hydrated is essential for everyone, but it’s especially important for older adults. As we age, our bodies lose water more quickly, and our sense of thirst diminishes. And our kidney function—the body’s natural filtration system—begins to slow down after age 40. Studies have shown that compared to younger people, older adults aged 60-79 have 20% less filtration in their kidneys. By age 80, kidney filtration rate is reduced to half that of people under age 40. This makes older adults more vulnerable to dehydration, which can lead to serious health issues.
Dehydration can cause a range of health problems in older adults. Lack of water can lead to confusion and dizziness, resulting in cognitive impairment and balance issues, which increase the risk of falls. It can also cause urinary and kidney problems, such as urinary tract infections, kidney stones, and even kidney failure. Not having enough water can slow digestion, leading to constipation and discomfort. Dehydration makes the heart work harder to pump blood, which can exacerbate existing heart conditions. Additionally, seniors are more susceptible to heat exhaustion and heatstroke, especially during hot weather.
Factors that can worsen dehydration
Several factors can increase the risk of dehydration in seniors. Some medications, such as diuretics and laxatives, can increase fluid loss. Chronic illnesses such as diabetes or kidney disease can affect fluid balance. Aging can dull the sense of thirst, making it harder to recognize the need to drink. Seniors with mobility issues may find it difficult to get up and get a drink. Cognitive impairments, such as dementia, can make it challenging to remember to drink water.
How seniors can get enough fluids
Here are some practical tips to ensure seniors are drinking enough fluids:
Encourage regular drinking: Remind seniors to drink water regularly, even if they don’t feel thirsty. Set a schedule if needed. Generally, adults should get about 6 to 8 glasses of water per day, but should check with their doctor for a specific recommendation.
Offer a variety of fluids: Besides water, offer other hydrating beverages like herbal teas, milk, and 100% fruit juices. Be mindful of sugar content.
Incorporate hydrating foods: Foods like fruits (watermelon, oranges), vegetables (cucumbers, celery), and soups can help increase fluid intake.
Keep water accessible: Ensure there are filled water bottles or glasses within easy reach, especially for those with limited mobility.
Flavor the water: Adding a splash of fruit juice or slices of lemon, lime, or cucumber can make water more appealing.
Use hydration reminders: Use alarms or smartphone apps to remind seniors to drink water throughout the day.
Monitor fluid intake: Keep track of how much fluid is consumed daily.
Check for signs of dehydration: Look for symptoms such as dry mouth, dark urine, fatigue, and dizziness. If you notice these signs, encourage the senior to drink more fluids.
By understanding the risks of dehydration and taking proactive steps, you can help ensure that seniors stay healthy and hydrated. Remember, staying hydrated is a key component of overall health and well-being, especially for older adults.
