We know our bodies are over 50% water… and between our brain and our muscles – which both play key roles in monitoring and holding our water – as we age we may not feel or realize how much we are at a risk of dehydration. Throw into the mix our hormones changing, our kidneys working less efficiently, and our senses losing sensitivity… it’s time for a major wake-up call! New friends to AgingTopic, seriousaging.com is sharing a great blog of its own. You should definitely peruse this great article, and they will also highlight it below:
https://seriousaging.com/why-staying-hydrated-gets-harder-with-age-and-what-to-do-about-it/
Here’s the thing about getting older: you don’t just forget birthdays, you forget you’re thirsty. The urge to drink fades, yet the body needs water just as much as ever—if not more. Dehydration isn’t just “being thirsty”; it can have serious side effects with symptoms like fatigue, confusion, and even increase risks of falls and heart attacks. So, if you think you’re too old for one more new habit, think again, water is one thing you need to pay attention to.
The Body’s Changing Needs
As we grow older, our bodies’ natural water reserves gradually decrease. Muscles, which hold a lot of our body’s water, lose some of their mass, and with it, the body’s ability to store hydration drops too. Additionally, the sensation of thirst fades with age. This means that while seniors may need to build a daily routine to drink more to maintain good health, they feel less naturally inclined to do so.
Risks of Dehydration
The risks of dehydration in older adults are more serious than just feeling (or not feeling) a little parched. Without enough water, seniors face higher risks of infections, kidney stones, and urinary tract issues. Dehydration can also lead to confusion and fatigue, and in severe cases, can cause hospitalization. For those on medications, staying hydrated is especially important since certain drugs, like diuretics or laxatives, can increase fluid loss significantly.
Benefits of Staying Hydrated
- Clearer Thinking: Dehydration affects your brain function, which can manifest as confusion, poor concentration, or memory lapses. Regular hydration supports cognitive function, helping seniors stay sharp and engaged.
- Better Digestion: Constipation is a common complaint among older adults, and a large part of digestive health boils down to having enough fluids to keep things moving. Drinking water helps the entire digestive system work smoothly.
- Joint Comfort: Water lubricates your joints and aids in movement. For those with arthritis or joint pain, hydration is a way to ease discomfort naturally.
- Heart Health: Staying hydrated helps the heart pump blood more easily and keeps blood pressure steady. Dehydration thickens your blood, which can strain the heart, making water one of the simplest forms of cardiovascular support.
Tips for Staying Hydrated
- Set a Routine: Make a habit of drinking water at specific times—upon waking, before meals, and mid-afternoon, for instance.
- Flavor It Up: Adding slices of citrus, berries, or herbs like mint to water can make it more enjoyable to drink. Certain hydration electrolyte supplements (DIY Gatorade) can also help, but make sure to check the sodium and potassium levels as these can be higher than you expect.
- Eat Water-Rich Foods: Foods like watermelon, cucumber, oranges, and even soups contribute to daily hydration, providing an easy way to get more fluids.
- Use Reminders: With today’s technology, it’s easy to set phone reminders or alarms to drink water, or simply place a glass in a spot you look at every day where it will serve as a visual cue.
A Little Goes a Long Way
For seniors, maintaining hydration doesn’t need to feel like a chore. With small, consistent efforts, water can support better health, provide more energy, and make everyday activities a little easier.