By Jennifer Beach, LSW, MA, C-SWCM
Staying properly hydrated is an ongoing challenge for many, especially older adults.
Most adults do not feel thirsty and tend to think they only need water when they’re thirsty. The truth is, by the time we feel thirsty, our bodies are warning us that it’s playing catch-up: We’re under-hydrated.
As we age (like it or not) our bodies constantly change, and the older we get, those changes increase at a faster pace.
Water Whys
Hydration does far more than just quench our thirst. Our brain is made up of 75% water, meaning even a tiny 1–2% drop in hydration can trigger brain fog, fatigue, headaches, muscle cramps, changes in blood pressure and heart function, and a severe lack of focus, to name a few. Yet, most of us walk around chronically underhydrated without realizing it. The problem isn’t just that we aren’t drinking enough water; it’s a combination of caffeine overload, alcohol use, mineral depletion, processed foods and inconsistent habits that leave our bodies and brains struggling to keep up.
How the body processes hydration is one of the things that change as we age, causing far more issues than we may realize.
Why older adults become dehydrated quickly:
- A Decline in Total Body Fluid – As we get older, the amount of water our bodies hold begins to decrease. Our muscles hold water; as we lose muscle, we lose the ability to hold and absorb water.
- Lower Thirst Response – Our brain sends a signal to let us know when we are thirsty, but this signal weakens as we age. We don’t feel like we need or want to drink water.
- Decreased Kidney and Brain Function – These organs are responsible for filtering blood and creating water which becomes urine. Our brain is responsible for sending these instructions to our kidneys. As we age, there is decreased function of both, resulting in two reasons why we lose more water. First, our brain isn’t telling our kidneys to create the right amount of urine, and second, our kidneys don’t create the usual correct amount.
- Underlying Conditions and Medications – Many older adults need to take medications for a variety of conditions. Some common conditions or symptoms that cause direct dehydration are:
- Diarrhea
- Sweating
- Overheating/Heat Exhaustion
- Blood Loss
- Increased Urination
Daily Habits
What we are drinking is another consideration. Caffeine, sugary drinks and alcohol rob the body of fluids and can lead to dehydration.
Electrolytes – hydration is not just about water, it’s about balance. If we are not getting enough minerals such as sodium, magnesium and potassium, our bodies have a harder time holding onto and absorbing the water we drink.
The type of food we eat can also have a big impact. Highly processed foods — including frozen meals and many ready-to-eat foods — can be low in water and nutrients but high in sodium, contributing to dehydration. Unfortunately, these foods are daily staples for many older adults.
New Daily Habits
Hydration must be intentional. Simple steps, nothing overcomplicated!
- Start your day with water – After 6-8 hours of a night’s rest, we are naturally dehydrated and are starting in a deficit. Having a glass of water first thing in the morning will help our bodies signal it’s time to start the day. Many of us start the day with coffee or tea, which contribute to the overall challenge. Work to have that first glass of water before the coffee.
- Add a squeeze of lemon or pinch of salt to your water to help your body be able to absorb the water. Another option is to use /add electrolytes to your water. There are many tasteless, sugarless, zero-calorie options on the market. My favorite is LYTEshow Electrolytes. A few drops in your morning water can help you quickly rehydrate. Be careful with many of the drinks on the market boasting electrolytes as they have a tremendous amount of added sugar, which increases overall inflammation, dehydration and a host of other issues.
- Eat your hydration – cucumbers, watermelon and berries are a few of the fruits and vegetables that are water-dense. They don’t just support hydration but also add fiber, minerals and nutrients to your body naturally.
Hydration isn’t just about chugging more water; it’s about giving your body the right balance of minerals and fluids to function the way it was designed to. Making a few small, intentional shifts—like hydrating first thing in the morning—can dramatically improve your mental clarity, energy levels and overall resilience while keeping your body properly hydrated.
Original Article: https://www.northeastohiothrive.com/caregiver-corner-drink-more-water/