5 Hints to Help Seniors Stay Hydrated
Author: Debbie Humphrey
The caregivers I employ at Home Helpers frequently tell me how our senior clients do not drink enough water or other beverages for several reasons. Besides the diminished sense of thirst many seniors have due to aging, others don’t stay hydrated because they won’t need to go to the bathroom as much. For seniors with mobility issues or incontinence, that is an existential reason.
The problem is that water is a primary component of our bodies and bodily functions, like removing toxins, lubricating joints, and pumping blood to and from the heart, just to name a few.
I’ve done research and found 5 hints that I’ve shared with my Home Helpers caregivers to help our senior clients stay better hydrated, and I decided they were important enough to share with you here.
The National Council on Aging says, “Dehydration is a potentially serious condition that can occur when you don’t consume enough fluids for your body’s 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 body’s ability to ward off infections and heal from injury or illness.”
A study conducted by the University of California Los Angeles (UCLA) School of Nursing found as many as 40% of elderly adults may be chronically dehydrated which is alarming.
Seniors are most likely to become dehydrated because:
- Appetite and thirst diminish with age, which means that even if the body is craving fluids, seniors may not be aware of it and may drink less than necessary to stay healthy.
- Seniors experience body composition changes with aging that leave them with less water in their bodies to begin with.
- Seniors are more likely to be taking medications that can enhance the risk of dehydration.
Symptoms of dehydration 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 function
NCOA emphasized, “The 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.”
The 5 hints to help seniors stay hydrated include:
- 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 (cooler) weather. If you’re 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 let’s face it—drinking 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 daily 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.
At Home Helpers, caregivers offer hydration reminders and prepare nutritious meals and snacks that include foods with a higher water content. If our nutrition and wellness service that includes hydration reminders would benefit you or a senior you love, I gladly offer a FREE Consultation to discuss specific needs and create a personalized care plan to help make life easier and healthier for seniors in Pinellas and West Pasco Counties.
We proudly serve male and female seniors in Clearwater, Clearwater Beach, Dunedin, Holiday, Hudson, Largo, New Port Richey, Oldsmar, Palm Harbor, Port Richey, Safety Harbor, Saint Petersburg, Seminole, Tarpon Springs, Trinity, and surrounding areas. Home Helpers®…we are Making Life Easier® 727.942.2539
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