Seniors are prone to dehydration, so it’s crucial to make sure they consume enough water. Preventing dehydration will improve overall wellness and can even enhance mood and memory. Since not getting enough water can cause conditions like heart arrhythmia, dizziness, and urinary tract infections, hydration is vital to seniors’ health.
But often, seniors don’t feel as thirsty as they used to—even when their bodies need more water. Some medications can also cause dehydration, and seniors’ bodies tend to store less water to begin with. Cognitive impairments like memory loss can also make it harder to drink water regularly. For these reasons, up to 40% of seniors may be chronically underhydrated.
Let’s explore some crucial tips for keeping seniors well hydrated.
When are the best times to drink water?
Does it matter when you drink water? Yes. Here are some key times to drink a glass of water:
- First thing in the morning, to replenish fluids, flush toxins, and help activate your organs.
- 30 minutes before a meal, which makes you feel fuller, and 60 minutes after a meal to aid with digestion (especially of high-fiber foods).
- Mid-afternoon. Instead of caffeine, drink water and take a walk to replenish energy and boost your mood.
- Before, during, and after exercise. Start hydrating the day before exercise, especially if it’s hot or if you’re engaging in more intense activity.
- An hour before bedtime, to keep from getting dehydrated overnight.
Staying hydrated throughout the day will help build healthy sleep habits. Rather than drinking a full glass right before bed, keep water on a bedside table to sip on, in case you wake up thirsty.
How much water should seniors drink?
Men over age 51 need to drink about 13 cups of water per day, while women should drink about 9 cups. (That’s slightly lower for the recommendations for younger adults, which are 15.5 cups for men and 11.5 for women.) Another rule-of-thumb is to drink one-third to one-half of your body weight in ounces. For example, a person weighing 150 pounds should strive to drink at least 50 ounces of water per day.
When it’s hot out, or you’re exercising, it’s important to drink more water. Likewise, seniors who are going through an illness may need extra water.
Looking at the color of urine is a good way to assess hydration levels. If it’s clear or light yellow, that’s a good sign. Darker or brighter yellow urine is a sign of dehydration. So are dry mouth, headaches, muscle cramps, dizziness, sluggishness, and infrequent trips to the bathroom (e.g., 2–3 times per day instead of every 2–3 hours).
Are there other ways of staying hydrated?
Yes, absolutely. Water is the foundation of good hydration, but other foods and drinks can also boost hydration. In fact, about 20% of our water consumption typically comes from foods, while beverages provide the rest.
Here are a few creative ways to stay hydrated:
- Prepare foods with a high water content, like soups, fruits, vegetables, and smoothies.
- Enjoy a variety of beverages like herbal teas, juices, and electrolyte-enhanced water. Avoid caffeinated and sugary drinks.
- Make water more interesting by adding fruit slices, berries, or herbs.
- Try using a water filter for tap water. You can easily control the water temperature by placing the pitcher on the counter or in the fridge. Plus, you can challenge yourself to drink the entire pitcher each day!
A skilled elder care professional can help ensure seniors stay hydrated all day long. Companion care involves making sure seniors eat nutritious meals and drink plenty of water, boosting their quality of life. By keeping seniors hydrated, you’ll enhance their mental focus, emotional well-being, and physical health.
To learn more about in-home care, schedule a free nurse consultation call today.
