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.
Water
isn't just a refreshing thirst-quencher. Its essential to almost all bodily
functions, from lubricating our joints to pumping blood to our heart. Staying
hydrated is a key part of maintaining good health. Thats why the advice to
drink 8 glasses a day has become a familiar mantra on morning talk shows and
in magazines.What is
the meaning of hydrated? Being hydrated simply means that your body has
enough fluids to function properly. According to the American Heart
Association, the amount of water each person needs can vary. A quick way to
tell if youre drinking enough is to check the color of your urine. If its
pale in color and clear, you are likely well-hydrated. If its dark-colored
with amber or brown tones, you may be dehydrated.What is
dehydration?Dehydration
is a potentially serious condition that can occur when you dont consume enough
fluids for your bodys needs. This can lead to
health complications ranging from mild to life-threatening, such as
urinary tract infections (UTIs), heat stroke, heart problems, kidney failure,
and blood clot complications. Since dehydration affects the health of your
cells, it can also lower your bodys ability to ward off infections and heal
from injury or illness.Why
dehydration is more likely to affect older adultsAs you
get older, its even more important to stay hydrated. A study from the
University of California, Los Angeles School of Nursing found that up to 40% of
elderly people may be chronically underhydrated.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 itand 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.Additionallyaccording
to a recent studyolder adults' bodies don't regulate temperature as
efficiently as those of younger people.1 This
means that during exercise or activity, seniors are more likely to become
dehydrated through sweating.Symptoms
of dehydrationEven
mild dehydration can cause an array of uncomfortable and debilitating symptoms.
Understanding the warning signs can help you take action before the situation
becomes severe.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 functionThe
tiredness and lack of coordination that may result from dehydration can also
lead to falls and injury. The best way to prevent dehydration is the simplest:
drink more water throughout the day.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,
its 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 youre 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 dayThere
are simple steps you can take to get the water your body craves. Below are some
ideas to get you started:Choose
foods with high water content. If you have trouble
drinking fluids, try including water-rich foods with every meal. These include
cucumbers, watermelon, lettuce, strawberries, tomatoes and celery. Soups,
broths and stews are also a good way to boost your fluid intake, especially in
the colder weather. If youre watching your sodium, be sure to opt for
low-sodium versions.Keep
water with you, always. Having hydration at your
fingertips can make it easier to get the right amount of fluids. Carry a
refillable water bottle with you wherever you go, or keep a lightweight water
pitcher and cup near your favorite chair at home.Avoid or
reduce your alcohol intake. Alcohol is a diuretic, which
means it prompts your body to remove fluids from your bloodstream. Limiting
alcoholic beverages can help your body hang on to more of the water it needs to
thrive.Change
it up. Pure, clean water is the best way to stay hydrated. But
lets face itdrinking plain water all day can get boring! Try jazzing up your
H2O by adding slices of fresh lemon, apple, cucumber or berries. You may also
choose to switch up water with other options such as low-sugar sports drinks or
protein and nutritional shakes specifically designed for seniors. 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. Making it a point to
drink water at certain times each day can help transform it into a healthy
habit. For example, consume a glass of water when you wake up in the morning,
after every meal, and before and after exercise or activity. If
youre 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. Reprinted
from the National Council on Aging (ncoa.org).