Proper hydration helps maintain our overall health, prevent medical complications, and support our daily functioning. While staying hydrated is crucial for people of all ages, it becomes particularly important for older adults. Signs of dehydration may include dry mouth, dark urine, dizziness, muscle cramps, confusion, and/or rapid heartbeat; seek medical attention promptly if these occur. August and September are the hottest months of the year in Southern California, meaning that it’s extra important during this time to monitor your body for signs of dehydration and increase fluid intake. The American Council on Aging recommends that seniors drink 1 oz of water per 3 pounds of body weight daily–so a 150 lb senior should aim for 50 oz a day. Always check in with your doctor to see what level of water intake is appropriate for your unique situation.
There are many reasons why it’s more difficult for us to stay hydrated as we age. Our sense of thirst may naturally decrease; this can lead to a reduced intake of fluids. Similarly, our tastes change as we age, and our former favorite beverages may no longer appeal to us. Medical conditions and new medications cause shifts in our bodies that may make it difficult to retain water and stay hydrated. Some more reasons it’s more difficult to stay hydrated as we age are:
Decreased Kidney Function
The kidneys’ ability to conserve water and concentrate urine tends to decrease with age. This means that older adults may need more fluids to stay hydrated and maintain proper bodily functions.
Mobility Issues
Some older adults may have mobility problems that make it difficult for them to access fluids or to reach the bathroom when needed. Hiring a caregiver from Pallas Care can make it easier to use the bathroom more frequently and safely.
Elimination Issues
Similarly, urinating may be painful or difficult for older folks, leading them to intentionally reduce their fluid intake to avoid using the bathroom.
Chronic Medical Conditions
Conditions such as diabetes, kidney disease, and heart disease are more common in older adults. These conditions can affect fluid balance, leading to a greater risk of dehydration.
Medications
Many older adults take medications that can have diuretic effects (which cause increased urination, and therefore fluid loss) or alter fluid balance in the body. These medications can increase the risk of dehydration.
You and your older love ones can stay hydrated by:
- Encouraging fluid intake, especially if you or your loved one has medical conditions or takes medications that affect fluid balance. Consider purchasing a water bottle with motivational “time markings” that help you stay on track with your hydration goals.
- Always having a drink with meals and snacks.
- Providing a variety of beverages within easy reach at all times, including water, herbal tea, electrolyte-enhanced beverages, and diluted fruit juices.
- Mixing cornstarch into a beverage can change the texture and make it easier to swallow.
- Popsicles are a treat that can make it easy and fun to increase your fluid intake, keeping you hydrated and cool at the same time.
- Snacking on fresh fruits and vegetables like melon and cucumber that are naturally hydrating.
- Serving meals that include water or other fluids in preparation like soup, Jell-o, cereal with milk, and oatmeal.
- Reducing or eliminating diuretics such as alcoholic or caffeinated beverages.
This article is for informational purposes only and is not intended to be used as medical advice. Always consult with your doctor.
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