Hydration for Seniors: Key Tips for Health and Wellness
How much water are you drinking every day? You may have a glass when you take your medication and another glass with meals. Is that enough to stave off dehydration and promote good health?
Experts recommend 15.5 cups of water per day for men and 11.5 cups of water per day for women. For many seniors, this is a significant increase from their usual routine.
We're here to share key information about the hydration health benefits for seniors as well as tips for staying hydrated each day. The good news is that increasing hydration for seniors is easier than you might think, especially when you get creative! Read on for more.
Importance of Hydration for Seniors
Dehydration in seniors has been linked to a number of health complications and symptoms. Let's take a closer look at the adverse effects of dehydration and how increasing your fluid intake can support better health.
Promoting Cognitive Health
In some seniors, prolonged dehydration can start to have an impact on cognitive functioning. Symptoms can include:
- Dizziness
- Confusion
- Rapid mood swings
- Disorientation
- Difficulty focusing
- Memory impairment
Unsurprisingly, this can cause your family and healthcare workers to mistake poor hydration for long-term cognitive disorders like dementia or Alzheimer's. It's worth noting that when these symptoms are linked to dehydration, they tend to show up quickly, rather than over months or years.
Taking Care of Your Kidneys
Your kidneys help to remove waste from urine before it passes. Dehydration can cause a buildup of minerals and waste in the kidneys. This can lead to complications like kidney stones, kidney infections, and kidney injuries.
A healthy intake of fluid dilutes urine, making it easier for the kidneys to do their job. Talk to your healthcare provider if you notice changes in the color or frequency of urination or pain while urinating.
Supporting Digestion
Water intake plays an important role in creating and passing healthy stools. The intestines need plenty of water to add bulk to and soften stools, making them easier to pass.
Without enough water, your stool can become hard and compact. This often leads to constipation and bloating. However, it can also cause diarrhea, which can worsen dehydration due to rapid fluid loss.
Maintaining Energy Levels
Contrary to popular belief, consistently low energy is not a normal side effect of aging. A variety of health complications can deplete your energy throughout the day, and dehydration is one of them.
Unfortunately, some seniors may turn to caffeinated beverages to try to support their energy. Because caffeine is a diuretic, it can actually contribute to dehydration, making you feel even more tired.
Senior Hydration Tips
At LakeHouse Coldwater, we employ a variety of elderly hydration strategies to ensure our residents are preventing dehydration. Here are some of our top tips to stay hydrated each day.
Notice Signs of Thirst
Research shows that typical thirst signals can diminish with age. For example, seniors may not attribute the sensation of mouth dryness to a need for water.
It can be helpful to train your mind to take note of other signs of thirst. For example, tension headaches (headaches that seem to wrap around the skull) can indicate dehydration. You can also reach for a glass of water when you're starting to feel irritable, hot, or flushed.
Assess Increased Dehydration Risks
It's possible for seniors with consistent, healthy water consumption to still experience dehydration from time to time. Why? Certain factors can put you more at risk.
For example, you may need to increase your fluid intake on hot days or after exercising, particularly when you work up a sweat. Certain medications can act as diuretics, causing you to flush out your fluids at a faster rate. Talk to your healthcare providers to discuss possible dehydration risks in your routine.
Stack Your Habits
Building a new habit can feel daunting, but you can actually take advantage of the habits you already have. Habit stacking is the process of using one existing habit to remind you to practice another.
For example, if you watch a certain TV program every day, aim to drink a glass of water while you watch. Bring a water bottle with you to club meetings and social events and sip water throughout. Habit stacking builds a new habit into your existing schedule, rather than disrupting it.
Keep Water Handy
Staying hydrated for seniors is much easier when hydrating beverages are close at hand. It's also useful to use tools that make hydrating more accessible, like water bottles with straws or handles.
Consider keeping a full water bottle in the places you spend the most time, like your bedroom and living room. That way, you can take a sip any time you notice signs of thirst.
Diversify Your Fluid Intake
At LakeHouse Coldwater, campus amenities include kitchenettes in every private apartment. Use some of your fridge space to store healthy drinks like:
- Sparkling water
- Low sugar juice
- Caffeine-free unsweetened ice tea
Having hydrating options other than plain water can make hydrating feel like less of a chore and more of a treat.
"Eat" Your Water
Another way to diversify your fluid intake is to "eat" your water. Certain fruits and vegetables contain a high water content and can contribute to your daily hydrating habits. Examples include:
- Watermelon
- Cucumber
- Apples
- Celery
- Lettuce
Adding these fruits and vegetables to your diet is also a great way to boost your nutrition and get a wider variety of vitamins and nutrients each day.
Take a Holistic Approach to Health at LakeHouse Coldwater
If you only drink a glass or two of water per day, it's time to take charge and incorporate our tips into your routine. Hydration for seniors is an important part of health and wellness and you can prevent dehydration one glass of water at a time.
At LakeHouse Coldwater, we take a holistic approach to our residents' well-being. Our staff is involved in everything from diet and hydration to social events and community outings. Contact us today to discover more about how our programs support our seniors mentally, physically, and spiritually.