Water is fundamental to human health, just as it is to all living organisms. According to the usgs.gov article, “The Water in You: Water and the Human Body,” as much as 60% of the human body is water overall, while the lungs are 83% water, muscles and kidneys 79%, the heart and brain 73%, and the skin 64%. Thus, it is essential to continuously replenish the body’s water supply to stay alive and healthy, especially for seniors who are particularly vulnerable to dehydration.
Why dehydration is a problem for seniors
First and foremost, aging can diminish appetite and thirst, both of which are essential to consuming enough water, so even when the body needs hydration, seniors may not automatically know it. Another factor to consider, according to the webmd.com article, “What to Know About Dehydration in Older Adults,” is that because the body’s water content also decreases with age, it takes less time to become dehydrated. In addition, seniors take medications that can interfere with hydration, kidney problems can increase water loss, and those with cognitive decline may simply forget to drink enough water. Avoiding liquids can also become a bad habit for seniors with incontinence.
Signs and symptoms of dehydration in seniors
Heeding the early signs of dehydration in seniors can help alert them and their caregivers that it’s time for a drink of water. The health.usnews.com article, “What Older Adults Need to Know About Hydration,” notes that these signs include fatigue, thirst, dry mouth, and dark or smelly urine.
Paying attention to the signs of dehydration can help seniors avoid more severe symptoms that can become dangerous. Among these are confusion, weakness, dizziness, cognition problems, muscle weakness, cramps, decreased coordination, and rapid heartbeat. These symptoms of dehydration may also increase the risk of falls and other physical threats.
When a senior is chronically dehydrated, the impact over time can be even more hazardous to their health. According to the verywellhealth.com article, “Chronic Dehydration: How to Rehydrate With Ongoing Symptoms,” signs of long-term dehydration include all of the above, as well as nausea and vomiting, very low blood pressure, and seizures. Left untreated, chronic dehydration can increase the risk of blood clots, constipation, gallstones, kidney stones/kidney failure, cardiovascular problems, and urinary tract infections. Very severe dehydration can lead to permanent brain damage and death. These symptoms require immediate emergency medical attention.
Staying hydrated: Tips and tricks for getting enough water
As noted in the ncoa.org article, “How to Stay Hydrated for Better Health,” the need for water is constant, so it’s best to keep hydration top of mind. As a reference point, the National Academy of Medicine recommends that each day, men and women over 51 should consume (in food and beverages) about 13 cups and 9 cups of fluids, respectively. Here are a few expert tips to make staying hydrated easier.
- Eat more fruit and vegetables. Fresh fruits and vegetables are high in water and are a great substitute for salty processed snacks. Skip the chips and enjoy a slice of watermelon, a peach or apple, or a cup of berries. Peppers, cucumbers, and tomatoes are other options, and all provide the added benefits of nutrients and dietary fiber.
- Start a new “drinking” habit. Start each morning with a glass of cool water and set up reminders in your cell phone to drink again throughout the day.
- Keep water with you when out and about. Having an insulated bottle of cold water handy at all times is a great reminder.
- Add flavor. Adding a slice of fresh lemon or cucumber, or a handful of berries, can make a plain glass of water more fun and festive to enjoy.
- Avoid caffeine. Even in water-based beverages like coffee and tea, caffeine can increase dehydration. Try herbal teas instead, which are wonderful, both hot and over ice.
- Drink before, during, and after exercising and when out in the sun. When at the beach or pool, keep water close at hand and drink often.
- Limit alcohol. Keep in mind that alcohol is a diuretic and can increase dehydration.
- Know your medications. Talk to your pharmacist about which medications can increase urination and thus the risk of dehydration.
- Limit sugary beverages like soda. Instead, try adding a little fruit juice to seltzer water or club soda.
- Try a hydration app. For a look at some of the apps available, check out the healthline.com article, “9 Best Hydration Apps.”
At Countryside, help is always available to keep residents hydrated and healthy. For more information about Countryside, please call Margaret Nagel at (517) 206-5000 or download our brochure to learn about our care levels, cost, and amenities.
