Hydration Tips for Seniors
Recognized institutions like the Mayo Clinic Health System recommend that seniors take extra precautions to stay hydrated regularly, especially during warmer weather.
What Causes Dehydration
Dehydration happens when the body loses more fluids than it takes in. There are many reasons you can become dehydrated:
- Conditions such as diabetes or heart, kidney, or liver disease
- Diarrhea and vomiting
- Illnesses that cause a fever
- Medications, including diuretics and water pills
- Weather and activities that make you sweat
Signs of Dehydration in Seniors
Your body may tell you in a variety of ways that you’re dehydrated:
- Cold hands and feet
- Constipation
- Dark urine or urinating less frequently
- Digestion issues
- Dizziness, fatigue, or weakness
- Dry mouth, lips, or skin
- Excessive sweating
- Headaches
- Increased thirst
- Loss of concentration and focus
- Low blood pressure
- Muscle cramps
- Nausea
What Water Does for Your Body
Your bones, brain, kidneys, lungs, muscles, and skin are highly composed of water, making hydration essential for:
- Absorbing shock for your brain and spinal cord
- Aiding digestion
- Balancing chemicals in the body and helping the brain to create hormones and neurotransmitters
- Creating moisture and tears for the eyes
- Delivering oxygen throughout the body
- Lubricating joints
- Making saliva, which is necessary for eating and oral health
- Regulating body temperature
How to Stay Hydrated
It can be tricky to figure out how to fit more water into your lifestyle, especially since adults are recommended to consume 6-8 cups of water per day. Here are some helpful ideas to choose from:
- Alternate with other healthy drinks like juice or tea
- Carry around your favorite water bottle and refill it every time you finish
- Drink water through a straw and keep it in reach, you’re more likely to drink it without realizing it
- Eat snacks in between meals to replace electrolytes lost by sweat and other modes
- Establish a healthy routine by drinking a glass of water in the morning, with every meal, and before bed
- Flavor your water with mint or cucumber for extra nutrients and enjoyment
- Swap alcoholic or caffeinated drinks for water and drinks with electrolytes
- Talk to your doctor about hydration and how they advise adding water to your diet and lifestyle
Hydration Foods for Seniors
An easy way to stay hydrated is by filling up your plate with food rich in water and other supplemental nutrients:
- Dairy products like cheese, cottage cheese, milk, and yogurt
- Fruits like apples, blueberries, cantaloupes, grapes, oranges, peaches, strawberries, watermelon
- Protein like beans, eggs, fish, lean meats, lentils, nuts, poultry, seeds, shellfish
- Vegetables like bell peppers, celery, cucumbers, tomatoes, and zucchini
- Whole grain foods like brown and wild rice, cereal, oatmeal, pasta, quinoa
Why Hydration Matters for Seniors
Older adults need to prioritize hydration even more as they are susceptible to:
- Chronic conditions, such as diabetes, that affect fluid balance
- Cognitive delays that stunt the sensation and response to thirst and appetite
- Decline in kidney function
- Falling due to fatigue and lack of strength
- Impaired sweating that hinders the ability to regulate body temperature
- Medication side effects that can impact fluid loss and thirst levels
- Mobility issues that can inhibit the ability to get enough water throughout the day
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