Why Dehydration Is So Common in Seniors (and How to Prevent It)
One of the most basic steps seniors can take towards improving their health is staying hydrated. At any age, the body needs proper hydration to function. Getting enough water is necessary for everything from cardiovascular function to lubricating the joints, but for many seniors, drinking plenty of water is actually a significant challenge.
Dehydration is very common in seniors for several different reasons. With hot, dry summer temperatures on the way in Redmond, now is the time to build better habits to promote hydration to reduce the risk of heat stroke, and improve overall health. Here’s a closer look at the reasons dehydration is so widespread among seniors, along with some tips for preventing it.
Biological Changes
The body undergoes many biological changes during the aging process. One key change when it comes to hydration is that the brain begins to signal thirst less effectively, so seniors often do not feel thirsty even when their bodies are low on fluids.
Without the natural urge to drink water, it’s easy to get dehydrated without even realizing it. At the same time, seniors tend to have a lower percentage of water stored in the body, and their kidneys begin to work less efficiently. So, more fluid is lost through the urine.
Because thirst signals are weak for seniors, it is important to understand the common signs of dehydration. These include:
Fatigue
Weakness
Dizziness or loss of balance
Muscle cramps
Chills or heat intolerance
Headache
Dry mouth or cough
Flushed skin
Additionally, in seniors with dementia, dehydration can lead to more frequent agitation, confusion, or anxiousness.
Common Medications
Along with changes that affect how the body signals thirst and stores water, seniors will likely see many changes in their health that have them taking a wide range of different medications.
Two common types of medications used among seniors are diuretics to reduce blood pressure and laxatives to improve digestive function. Both these types of medications can cause increased fluid loss, so their use should be carefully monitored and paired with increased water intake.
Cognitive and Physical Limitations
Cognitive decline is unfortunately very common in seniors, and it can prevent older adults from taking care of even the most basic personal care tasks on their own, including drinking water. Physical restrictions may also make it harder to stay hydrated.
For seniors with mobility issues, simply walking to the kitchen to get a glass of water may be a challenge. This is where the help of a home health care professional can have a profound impact on health and daily routines.
An in-home caregiver can provide gentle self-care reminders and physical assistance with eating, drinking, and personal care to ensure that seniors are equipped to live at home safely and in good health.
Fear of Incontinence
Restricting fluids isn’t always an accidental pattern among seniors. For those who experience incontinence, intentionally restricting fluids may be a strategy to reduce accidents or bathroom trips, especially when leaving the house and breaking normal routines.
How Seniors Can Stay More Hydrated
A well-known rule for hydration is to drink eight glasses of water per day. However, this guideline isn’t accurate for everyone. Instead, seniors should focus on simply drinking more water consistently throughout the day and adjust as needed to account for hotter temperatures, increased activity, or new medications.
Create Daily Routines – Seniors tend to thrive with consistent daily routines, which should include taking regular sips of water at set intervals throughout the day. Setting a phone alert or alarm can be helpful to remind seniors that it’s time to drink some water. Keeping fluids accessible is also important. Keep spill-proof water bottles and tumblers (filled up with fresh water daily) around the house near seating areas, on bedside tables, and in other frequented areas.
Hydrate Through Your Diet – If it feels challenging to drink more water, remember that hydration doesn’t just come from what you drink. Hydrating foods can also increase water intake throughout the day. Fruits and vegetables are primarily composed of water, especially watermelon, celery, cucumbers, and strawberries, which are more than 90% water. Soup, gelatin-based desserts, applesauce, and smoothies are all also great hydrating additions to the diet.
Add Low- or No-Calorie Flavorings – Aging can make seniors more sensitive to mineral content and other “off” flavors in plain drinking water, so consider incorporating some low-calorie flavorings like sugar free drink mixes (choose varieties with electrolytes during the hotter months of summer), fruits and herbs, or caffeine-free teas.
At New Outlook Home Care, we love to help seniors thrive at home by addressing common health, wellness, and safety issues with our team of dedicated in-home care professionals in Redmond, OR. If you or a loved one is struggling at home, assisted living is not the only option for ensuring daily care and personal assistance. Explore the benefits of in-home care by scheduling a consultation with us today.