Hydration Tips for Seniors: Staying Healthy and Hydrated

According to the US Geological Survey, our bodies are made up of around 70% water! Every cell of our bodies relies on water to keep it alive. It's also vital for keeping nutrients in and toxins out of our bodies.

Yet, hydration and daily water intake can be a tricky subject for many seniors. You may have concerns about increasing your water intake. Or you may never have had the habit of drinking a lot of water.

In this post, we will explore the link between hydration and senior health. We'll also look at some of the barriers to drinking more water and how you can overcome them to maintain optimal hydration!

Why Hydration and Daily Water Intake Are Challenging for Seniors

We know we all need water, but exactly how much may surprise you. According to the Mayo Clinic, we need:

15.5 cups per day for men
11.5 cups per day for women

We'd all agree that's quite a lot of water. However, we don't need to drink it all as plain water. We also get water from our food, such as fruits and vegetables.

That said, we all constantly lose water through our breath, sweating, and when we go to the bathroom. For some seniors, the latter point makes them concerned about drinking more water.

Incontinence Concerns

Many seniors struggle with incontinence from time to time. While it is understandable that seniors with this condition may be reluctant to drink, but reduced water intake for seniors can lead to many unwanted complications. Therefore, it's important to explore alternative solutions.

Changes As We Age

A study by the University of California, Los Angeles, found that around 40% of older adults are chronically underhydrated. Sadly, our own changing bodies do not always work in our favor.

Although we need more water as we age, our appetite and thirst diminish as we get older. Your body may need fluids, but your brain is not receiving the signals to tell you so. This means that you will need to take action and drink even if you do not feel like you need it.

Also, our bodies retain less water as we age. Some elderly people also take medications that can make them more likely to get dehydrated. And if you exercise as an older person, you may also sweat more, meaning you need to increase your water intake.

The Link Between Hydration and Senior Health

One of the best pieces of senior nutrition advice out there is to drink plenty of water. While dehydration is a big risk, water aids our bodies in other ways we may not realize.

Digestive Support

Water helps our bodies to digest foods properly. It lubricates the digestive tract, helping the food to pass along it more comfortably. It also helps us to break down our food and extract the nutrients from it.

Once our bodies have digested the food, water helps our cells to absorb the nutrients. It also helps to keep our poop soft and easy to pass, even helping to prevent constipation.

Electrolyte Balance

Electrolytes are minerals in our bodies that have an electrical charge. When the electrolytes in our bodies get out of balance, we may feel dizzy, get cramps, have an irregular heartbeat, or get confused. Drinking water and fruit juices can help us keep our electrolyte levels in check.

Maintain Mental Clarity

If you sometimes get confused or are frequently diagnosed with urinary tract infections, your water intake may be the culprit. Maintaining the government's recommended fluid intake is one of the best healthy aging habits.

Staying well-hydrated helps keep our minds clear and prevent urinary tract infections. It may also prevent falls and other consequences of confusion and dizziness.

Dehydration

Dehydration can be deadly for seniors. Some signs of dehydration include:

A dry mouth
Infrequent urination
Dark colored urine
Feeling an unquenchable thirst
Sudden tiredness without cause
Dizziness or lightheadedness
Confusion

If you notice these signs in yourself or another elderly person, drink water, broth, or a rehydration solution. If the dehydration is serious, seek immediate medical help.

Elderly Hydration Tips

Improving your hydration and daily water intake may be hard at first, but you will soon get into the habit. Here are some elderly hydration tips to get things moving in the right direction.

Drink the Right Fluids

You may love coffee and sodas, but they could make dehydration worse in seniors. Stick to water where possible. If you do not have diabetes, milk and juice may be acceptable alternatives due to their high water content.

Set Reminders

Today, many seniors have a smartphone or smartwatch they can use to set reminders. If you find it hard to remember to drink regularly, set reminders and stick to them. Make life easier for yourself by keeping a bottle or jug of water and a glass close to where you are sitting.

Add Water to Your Diet

You don't just need to drink your water; you can eat it, too. Some fruits and vegetables contain a lot of water. They also have the added benefit of being packed with other nutrients.

These include:

Cucumbers
Celery
Watermelon
Tomatoes
Lettuce
Cantaloupe
Strawberries

You can also increase your water intake with soups, broths, and jellies.

Take Action Against Incontinence

Incontinence is a complex issue that may not be possible to resolve entirely. However, there may be things you can do to improve the problem. This could allow you to start increasing your fluid intake with more confidence.

Get the Best Support at LakeHouse Cedarburg

Our senior years bring many possibilities but can also bring challenges. For seniors living alone, hydration and daily water intake may be difficult to maintain. If you need help to stay as healthy as possible, consider joining us at LakeHouse Cedarburg.

In our assisted living community, you will have exactly the right amount of help to stay independent and healthy. Our residents benefit from the assistance of caretakers for those daily tasks that have become a challenge. We also provide tasty meals and lots of beverages to keep you well-hydrated throughout the day.