The importance to stay hydrated for seniors and elders.

Hydration is vital because it keeps electrolytes balanced, blood volume normal, aids in digestion, transportation of nutrients, and kidney functioning. And if your elderly loved one becomes dehydrated, they have the added risk of mental confusion.

The most important way to prevent dehydration in elderly adults is to make sure they are drinking enough liquid. Water can also be found in many fruits and vegetables, so including them as part of a nutritionally sound daily diet will help with staying hydrated as well.

Key Takeaways

• Water is essential to almost all bodily functions, from lubricating our joints to pumping blood to our heart.

• Older adults are more prone to becoming dehydrated for a number of reasons, including a diminished sense of thirst.

• Finding simple ways to increase your water intake can help you avoid the complications of dehydration and stay healthy.

Why dehydration is more likely to affect older adults

As you get older, it’s even more important to stay hydrated.

Seniors are more vulnerable to dehydration for a number of reasons:

• Appetite and thirst tend to diminish with age. This means that even when your body is craving fluids, you might not be aware of it—and you may drink less than you need to stay healthy.
  

• Older adults experience body composition changes over time that leave them with less water in their bodies to start with.
  

• Seniors are more likely to take medications that increase dehydration risk.

Additionally, older adults' bodies don't regulate temperature as efficiently as those of younger people. This means that during exercise or activity, seniors are more likely to become dehydrated through sweating.

Symptoms of dehydration

Early dehydration symptoms include:

• Dark-colored urine, urinating less frequently

• Fatigue, or feeling weak

• Irritability

• Dizziness

• Headaches

• Muscle cramps in arms or legs

• Dry mouth

• Confusion, decreased cognitive function

How much water do you need to stay hydrated?

As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.

However, it’s best to talk to your doctor to determine how much water you should be drinking daily. They can review your medical history with you as well as any over-the-counter or prescription medications you’re currently taking. Certain medications cause the body to flush out more water. And some medical conditions, such as cystic fibrosis, also make people more prone to dehydration.

How to stay hydrated every day

Choose foods with high water content. 

Keep water with you, always. 

Avoid or reduce your alcohol intake. 

Try adding slices of fruits to your water. Coffee and tea can have a slight dehydrating effect, so they should not be counted toward your daily fluid intake.

Build hydration into your routine.

If you’re looking for additional tips on how to stay hydrated, ask your healthcare provider. Getting enough water each day is an easy yet vitally important way to stay healthy and active as an older adult. 

References

• ‘Eating Well as You Get Older’, published by National Institute on Aging on NIH Senior Health, (http://nihseniorhealth.gov)

• ‘Extreme Heat Causes Exhaustion and Heatstroke,’ by Christine Bude Nyholm, Yahoo! Contributor Network; (www.Yahoo!.com)

• ‘Water: How much should you drink every day?,’ byMayo Clinic Staff, http://www.mayoclinic.com Dehydration, by Mayo Clinic Staff, http://www.mayoclinic.com