Why Hydration Is Important for Seniors

Did you know that according to a National Institutes of Health study, adults who stay well-hydrated live longer, develop fewer chronic diseases (like lung or heart disease), and stay healthier than those with insufficient fluid intake? 

Water is necessary for our brain and overall body functions, including adequate circulation, which involves pumping blood to the organs and tissues, lubricating and protecting joints, getting rid of body wastes, bringing nutrients to cells, and regulating body temperature. Even mild dehydration can affect a person’s mood, memory, and concentration and impair physical performance.

This article explores the relationship between hydration and aging, highlighting the benefits of adequate water intake for older adults and the potential health risks associated with dehydration.

Hydration and Aging 

As we age, changes in body composition and declines in physical and mental health reduce our sense of thirst and the body’s ability to retain water. As a result, older adults often require increased water intake to stay properly hydrated. This is important even if you don’t feel thirsty.

We lose water throughout the day through everyday activities such as breathing, sweating, and urinating, particularly during illnesses that cause fever, diarrhea, vomiting, or constipation. Hence, keeping yourself hydrated is a daily requirement to support and maintain body functions and prevent dehydration. Staying hydrated is also important for a healthy immune system.

Early Signs of Dehydration in Seniors

The most common signs of dehydration in seniors include: 

• Dry mouth
• Fatigue
• Dark-colored urine 
• Low blood pressure and dizziness 
• Constipation 
• Headaches 
• Muscle cramps and weakness 
• Dry skin

Recommended Fluid Intake for Seniors 

The National Academy of Medicine recommends a daily fluid intake of nine cups for women and 13 cups for men aged 51 years and older. 

All sources of fluids, including water, other beverages, and foods, can be counted in this recommendation. However, it is essential to consult with your healthcare provider regarding your ideal daily fluid intake based on your health condition and medical history. This is particularly important in patients with advanced heart disease or congestive heart failure (or those on chronic diuretic therapy). 

Why Hydration Is Important for Seniors — Top 4 Reasons 

With age, seniors encounter many physical and mental changes in the body. Although lifestyle modifications may not completely eliminate age-related changes in the body, they can reduce the risks of chronic diseases and improve a senior’s quality of life.

Here are the top 4 reasons why hydration is important for seniors:

It Maintains Cognitive Functions and Mental Health 

About 75% of the brain is made of water, which means hydration plays a crucial role in maintaining cognitive health. Adequate hydration ensures proper blood flow to the brain and helps flush out waste products from the brain, which improves cognitive functioning. 

Proper fluid intake also gives the brain energy to function, stimulating thought and memory processes.

As seniors are at higher risk of cognitive decline and developing age-related degenerative diseases, like dementia and Alzheimer’s disease, sufficient hydration is crucial to maintain their cognitive functions and mental health.

It Prevents Dehydration-Related Health Complications 

Seniors are more susceptible to dehydration-related complications due to a reduced sense of thirst and natural changes in water sodium balance due to increased age. 

These age-related changes and lack of thirst sensation cause them to reduce water consumption, increasing the risk of dehydration complications, like constipation, urinary tract infection, heat-related illnesses, electrolyte imbalance, and kidney stones. 

Ensuring sufficient hydration in seniors to at least nine cups per day helps prevent dehydration-related complications and supports bowel health. Individuals with specific GI diseases are particularly prone to dehydration, including those with inflammatory bowel disease, celiac disease, or irritable bowel syndrome. 

It Supports Physical Well-Being 

In addition to maintaining brain functioning, water is essential for supporting a person’s physical health. It helps control body temperature and blood pressure, lubricates joints and muscles, and maintains healthy skin, hair, and nails. Studies have shown that your risk for orthopedic injuries increases when you are dehydrated since your muscles are less pliable and do not move as well.

Adequate water intake helps support the physical health of seniors and reduces age-related physical changes, decreasing the risks of osteoporosis and cardiovascular diseases.

It Improves Quality of Life 

As water plays a crucial role in maintaining many brain and body functions, adequate hydration helps improve the quality of life of seniors. It allows them to stay physically active, reduce cognitive decline, and maintain independence.

Tips To Maintain Hydration In Seniors 

Drinking nine or more cups of water daily can be difficult for seniors, especially if they aren’t feeling thirsty frequently. So, here are some tips to maintain hydration in seniors: 

Take Water Sips Throughout the Day

One tip to maintain hydration in seniors is to keep a water bottle nearby that can store nine cups of water or more. 

Then, they should drink the water in sips every 10 to 20 minutes rather than drinking one or two whole cups at once. Sometimes, setting a timer as a reminder may help. This will make it easier to drink water, stay refreshed, and prevent dehydration. Make sure you start with adequate hydration early in the day rather than trying to play catch up with fluid intake at night.

Mix Water With Something Refreshing 

Another tip to maintain hydration in seniors is to mix water with something refreshing to avoid getting bored. You can mix water with cucumbers or sliced fruits, like strawberries, lemons, or kiwis. Avoid mixing water with instant drinks as they have high sugar content or caffeine, which can be harmful.

Eat Foods That Are Hydrating 

Hydration doesn’t only come from drinking water; you can also maintain hydration by eating foods with high water content and avoiding foods that decrease hydration, like caffeinated drinks, salty snacks, and alcoholic beverages.

Foods that have high water content include cucumbers, watermelons, zucchini, tomatoes, leafy greens, and peaches. You can incorporate these foods in your salad for lunch or dinner or enjoy them during snack time.