You’ve probably heard the phrase: “you are what you eat” — but what you drink matters too. Many older adults do not drink enough fluids, which can affect energy, balance, digestion, and even memory.
Proper hydration is often overlooked, yet it is one of the easiest ways you can support your health as you age. This article will explore how to recognize signs of dehydration and share easy ways to make sure you’re properly hydrated. Small changes in your daily hydration can make a big difference in daily wellness.
Why Hydration Matters
Hydration is important for individuals of all ages. However, for seniors, hydration is especially important for maintaining good overall health, improving physical and cognitive function, and reducing health risks.
Many seniors are unaware that they are not consuming enough fluids per day. Older adults are at higher risk of dehydration because thirst signals decrease with age. Additionally, changes in kidney function, chronic conditions, and certain medications can affect hydration and thirst, making it harder to recognize the signs of dehydration.
How to Recognize Signs of Dehydration
Older adults are especially susceptible to dehydration, which is why it is important to pay attention to the signs. Some signs of dehydration in older adults may include:
- Excessive thirst
- Dark urine or decreased urine output
- Constipation
- Fatigue
- Headaches
- Dizziness or light-headedness
- Enhanced confusion
- Rapid heartbeat or muscle weakness
Older adults taking medications that affect hydration should speak with a doctor to learn how to stay adequately hydrated.
Easy Ways to Stay Hydrated
Remembering to drink enough water throughout the day isn’t difficult, but it does take some effort to form habits. Some easy ways you can help improve your hydration throughout the day include:
- Taking small sips instead of chugs: Don’t wait until you feel excessively thirsty before starting to drink water. Instead, take small sips of water regularly to stay hydrated throughout the day.
- Use a straw: Many people find it easier to consume larger amounts of water by using a straw (as opposed to just drinking from a glass). Consider carrying a tumbler with a straw so you can easily take water with you on the go.
- Add electrolytes or flavor: Don’t like the taste of plain water? For some, adding flavor drops or electrolyte packets can add a hint of flavor to water and make it more enticing to drink.
- Create a water goal: Work with your health team to determine the appropriate number of ounces of water to drink each day. Having a goal can help remind you to stay on track and drink more water throughout the day.
What to Drink
What you choose to drink matters just as much as what you choose to eat. For optimal hydration, avoid drinks that encourage dehydration, such as sugary drinks, high-caffeine drinks, or alcohol.
Plain water is always a great option; however, other beverages for hydration, like herbal tea or fruit-infused water, can help keep things interesting.
Nutrition and hydration are closely linked. When selecting foods, choose foods with a high water content, such as watermelon, cucumbers, and celery. Not only do these foods provide excellent nutrients, but they also can help support your body’s water balance.
Nutrition and Hydration Support
Need more help maintaining optimal hydration to support your energy, balance, and more? Find a location near you to connect with a dedicated team that helps seniors as you thrive. Speak with your JenCare Senior Medical Center provider to learn other ways to best support your hydration and nutrition for daily wellness.
