Staying hydrated is one of the most important things you can do to maintain your health. Without enough water, our bodies cannot function and survive. As you age, the amount of water you need to stay properly hydrated changes. If you do not consume enough water, dehydration can occur. Seniors and their family caregivers should be aware of how dehydration can occur and how to prevent it because it can have serious health impacts, including an increased risk of death. Here, we will discuss dehydration specifically in seniors, including symptoms and risks. We’ll also offer ways to avoid it, with suggestions on how much water seniors should consume and practical ways to meet their hydration needs.
What is dehydration?
Dehydration occurs when there is not enough water in the body. Since water is essential for almost all of our bodies’ functioning, problems can quickly develop during dehydration. It can result in electrolyte imbalances, urinary tract infections, heat stroke, kidney and heart problems, increased risk of blood clots, and more. Water is also essential for the functioning of your immune system, so chronic dehydration can make you more susceptible to illnesses.
Dehydration can occur when you do not consume enough water or lose water from your body too quickly. Events such as sweating, blood loss, vomiting, or diarrhea can cause water loss. Not drinking enough water is the most common cause of dehydration in older adults.
Why is dehydration dangerous for seniors, and what causes it?
Older adults are more likely to become dehydrated for several reasons. Dehydration is dangerous as it can lead to other health problems and worsen existing conditions. Here are some of the reasons older adults are more likely to become dehydrated:
- Thirst becomes less apparent as you age, meaning your body is less likely to remind you to drink water.
- Changes as the body ages cause you to store less water, meaning you must rely on regular fluid intake to stay hydrated.
- Older adults are more likely than their younger counterparts to take medications that can increase the risk of becoming dehydrated, such as diuretics.
- Older adults have a decreased ability to regulate their body temperature, especially in the heat or while exercising. This can cause more fluid loss and a greater risk of dehydration.
Signs and symptoms of dehydration in seniors
Watching for new or unusual symptoms is important for identifying dehydration quickly. Here are some common dehydration signs and symptoms in older adults:
- Feeling tired or weak.
- Dizziness or lightheadedness.
- Dry mouth or lips.
- Headache.
- Muscle cramps.
- Chills.
- Red or flushed skin.
- Confusion.
- Irritability.
How much water do seniors need to drink?
The amount of water an older adult needs to consume each day varies from person to person. The National Academy of Medicine states that water intake for adults aged 51 and older is around 13 cups for men and 9 cups for women. Some formulas help calculate water needs based on body weight. However, a recent study found that the National Academy of Medicine guidelines are adequate for most people.
Water consumption needs vary based on health conditions, medications, activity level, and the outside temperature. Keep in mind that some older adults may need to follow fluid restrictions due to kidney disease; it’s important to follow any recommendations from your health care provider.
Tracking your water intake can help you ensure you’re staying hydrated, but another good way to tell if you’re getting enough water is to monitor the color of your urine. It should be light yellow to clear throughout the day. This method may be easier for some older adults who have a hard time tracking their water intake or who forget to do so.
Whichever method you choose to ensure you stay hydrated, the focus should be on continual water intake throughout the day. Some older adults may avoid water consumption due to incontinence or urgency issues, which can be worsened by drinking large amounts of fluids at once rather than a little bit at a time throughout the day.
Tips for staying hydrated
While water is always the recommended choice for hydration, there are other things you can do to help. Here are some top tips to help older adults prevent dehydration:
- Flavor your water with fruit or herbs like mint.
- Swap some of your water for other beverages such as milk or juice (but be sure to follow health care provider recommendations for consuming sugar, especially if you have diabetes).
- Limit caffeinated beverages, such as coffee and tea, as they cause you to urinate more (diuresis), which can cause dehydration.
- Eat foods with high water content, such as cucumbers, watermelons, popsicles, and soup.
- Use reminders, either on a smart device or in handwritten notes, to prompt you to hydrate throughout the day.
- Keep a water bottle or glass of water nearby at all times.
- If you live with someone or in a facility such as assisted living, ask them to help remind you to drink fluids throughout the day.
Staying hydrated is essential for maintaining health, especially in older adults. As important as it is, it doesn’t have to be complicated. By instating methods to ensure proper hydration and being aware of the signs of dehydration in seniors, you can help yourself or an older adult loved one stay hydrated and healthy.
