The Importance of Staying Hydrated for Seniors
According to a 2023 article published by the National Institutes of Health’s newsletter, research suggests that failing to drink enough water may increase your risk of certain chronic health conditions, such as heart failure, diabetes, certain lung conditions, and dementia. On top of that, not drinking enough water has been linked to aging faster and dying younger.
Considering that seniors are already at a higher risk for the above conditions, it is vital that they maintain good hydration. Keep reading to learn more about the importance of staying hydrated for seniors, and for bonus tips on how to do it.
What Are the Health Risks of Dehydration in Seniors?
According to the Cleveland Clinic, aging causes less water to be retained in the body, and the kidneys begin to function less efficiently. Plus, the reduced sense of thirst that is common with aging may contribute to seniors forgetting to drink water more often. All of these issues put seniors at a greater risk of dehydration and highlight the importance of staying hydrated for seniors.
Dehydration increases your risk of serious health complications, such as:
- Urinary tract infections (UTIs)
- Kidney stones
- Kidney failure (in extreme cases)
- Falls due to dizziness or low blood pressure
- Cognitive impairment and delirium
- A higher chance of heat-related illnesses, such as heat exhaustion or heatstroke
What Are the Common Symptoms of Dehydration?
The Cleveland Clinic notes that common symptoms of dehydration may include:
- Feeling like your mouth is dry
- A dry cough
- Weakness or fatigue
- Dizziness
- Headaches
- Muscle cramps (if electrolytes need to be replenished)
- Confusion
- Moodiness
- Skin that is flushed
- Chills
- Heat intolerance
What Are the Benefits of Proper Hydration?
Not only does drinking enough water prevent dehydration, but it also has a plethora of other health benefits, such as:
- Assists with better digestion
- Water breaks down your food more efficiently for better nutrient absorption
- It may enhance medication absorption
- Improved energy levels
- Improved cognitive function
- Healthier skin and joints
- Helps keep your blood pressure stable
- Helps regulate your body temperature
What Is the Recommended Daily Fluid Intake?
According to the Mayo Clinic, general guidelines recommend 11.5 cups of fluid for women and 15.5 cups of fluid for men. However, replenishing fluids comes from drinking water, other fluids, and food. Therefore, for the majority of people, the “drink eight glasses of water” a day rule should suffice.
While drinking water is important, it’s important not to get discouraged if you’re struggling with a whole eight glasses a day, considering that you can get fluids from other sources in your diet, such as:
- 100% fruit and vegetable juices
- Fruits and vegetables (watermelon, spinach, and cucumber are particularly high in water content)
- Soups
- Milk
- Tea or coffee
- Carbonated beverages (although the sugar content may not be worth the extra calories)
Reasons You May Need Even More Fluids
It’s important to note that there are factors that can affect whether a person requires more fluid intake than the average person. This is why it’s important to tailor your hydration needs based on your doctor’s advice. Especially considering there are health conditions that could mean you should drink more or less, depending on the condition.
The following health conditions and lifestyle factors require extra fluid intake:
- Exercising
- Spending time in a hot or humid environment
- When you have a fever
- If you have been vomiting and/or having diarrhea
- Bladder or urinary tract infections
- Pregnancy and breastfeeding
- Certain heart conditions
- If you have diabetes
- If you’re on certain medications, such as diuretics or specific blood pressure medications
Practical Tips for Staying Hydrated
- Carry a water bottle throughout the day and keep water near you when you’re at home for easy access.
- Set reminders on your phone to drink water.
- Keep hydrating snacks in the house, such as watermelon, cucumber, or celery sticks.
- Use flavored water, herbal teas, or infuse water with fruit for variety.
- Monitor urine color as a hydration indicator.
- Consider a hydration routine, such as a glass with meals or finishing the glass when you take your medications.
When To Seek Medical Attention
According to the Mayo Clinic, if you or a loved one is experiencing the following symptoms, you should contact your healthcare provider:
- Diarrhea that lasts a full day or longer
- Persistent vomiting that’s not allowing you to keep fluids down
- Inactivity and/or sleepiness
- Blood in your stool
- Black stool
- A fever of 102 degrees or higher
An Important Note About Chronic Conditions
The Cleveland Clinic notes that individuals with chronic conditions, such as heart failure, diabetes, or cystic fibrosis, should be wary of general guidelines for fluid intake. If you have one of these chronic conditions, seek your doctor’s guidance for how much water to consume, as these conditions make it dangerous if you consume too little or too much fluid.
Call Monument Health Group today if you or a loved one is thinking about skilled nursing services for assistance with dealing with a chronic condition in Utah. We offer individualized treatment plans in a comfortable and compassionate environment.
Forgetting to drink enough water is easy to do, but it can have serious health complications. This is especially true for people with chronic conditions, or who are beginning to experience the aging process. Getting into the habit of good hydration practices is always a good idea to promote healthy aging, longevity, and feeling better.