It is common knowledge that more than half of your body is composed of water. That is because every cell contains a small amount of water. However, some of the most important organs—including the brain, heart, and kidneys—are more than 75 percent water. This is because water molecules move around the body as a part of cells’ healthy functioning. Water is also lost through breathing, sweating, urination, and other normal bodily functions. Drinking water replaces lost volume and helps the body maintain homeostasis.
However, if your water consumption is inadequate, or you experience excessive water lost for some reason, you are probably already dehydrated. Dehydration has three general levels of intensity. Mild dehydration is caused by a slight deficit between water expenditure and intake. It can usually be resolved by drinking water or liquid fortified with electrolytes.
More severe fluid loss can lead to moderate and severe dehydration. Both of these types of dehydration require medical attention. Signs of moderate to severe hydration include dark urine, dizziness, headache, and abnormal breathing rates. Without treatment, severe dehydration can be deadly.
Here’s more information about the importance of hydration, particularly among people who are older, and how to prevent dehydration in the first place.
Why Are Seniors at Risk of Dehydration?
There are many reasons you are at a higher risk of dehydration as you age. Firstly, there are normal age-related changes that affect the body’s ability to retain water. As a result, the body holds less water, and you can become dehydrated much faster.
Secondly, people who are older are more likely to have chronic illnesses that can increase the risk of dehydration. For example, diabetes and prediabetes can impact the kidneys, causing them to extract more fluid from the body. Additionally, many medications cause side effects like dry mouth and diarrhea, which can cause the body to lose water rapidly.
Finally, as we age, our bodies become less effective at communicating with us. This can manifest in weaker thirst signals, and you may not be aware that they are becoming dehydrated. Mobility problems can also impact how often older people get themselves something to drink.
All of these factors combine to create a much higher risk of dehydration as we get older.
Why Is Dehydration so Dangerous for Seniors?
Since seniors can become dehydrated faster, they are more likely to reach levels of moderate and severe dehydration. When this occurs, simply increasing your water intake will not be enough to restore your body to homeostasis. Staying severely dehydrated for too long can have serious medical consequences such as shock and organ failure. Older people are less likely to survive these types of ailments, making dehydration in this population significantly more dangerous.
Ways to Prevent Dehydration
While the consequences of dehydration are serious, prevention is relatively simple. Here are three ways seniors and their caregivers can manage their water intake and avoid dehydration.
1. First, try to drink more water throughout the day.
The National Council on Aging recommends the following very basic formula for setting a goal for your daily water intake:
One-third of your body weight (in pounds) in fluid ounces.
So, a person weighing 200 pounds should drink around 67 fluid ounces of water per day, or about 8 cups. Some people may need more water than this formula might suggest due to additional water loss for any number of reasons, including those mentioned above. Whatever the recommended amount, many people find it difficult to consume this volume of water. This is often because they try to drink an entire glass of water in a single sitting, which can cause problems like stomach cramping.
Instead, seniors should aim to hit their daily water intake goals by drinking small amounts throughout the day. Not only does this make consuming the right volume of water more attainable, but it also requires fewer trips to and from the kitchen. For example, try keeping several water bottles and placing them in convenient locations you visit throughout the day. In this way, all the water that you need is accessible. Having water placed where it will visibly remind you to drink throughout the day also helps seniors build a habit that doesn’t rely on their diminished thirst response.
2. Second, eat juicy fruits and vegetables.
Water doesn’t only come in drink form. Fruits and vegetables with a high water content are an effective way to restore lost water. Incorporating fresh ingredients, such as leafy greens, melons, and peppers into every meal can easily increase your water intake.
If you experience chewing problems or tooth loss, you may find it difficult to consume these foods. In this case, gelatin can be an excellent way to incorporate additional water into your diet. It contains little fat, and there are sugar-free versions that are suitable for people with high glucose levels. Gelatin also contains other nutritional components, such as protein.
3. Third, keep your skin moisturized.
Skin is the largest organ on the body and is more than 60 percent water. Visibly dry skin can contribute to overall dehydration. A moisturizing routine can help seal water in your skin and prevent excessive water loss. The routine should begin in the shower. The hotter water is, the more it can draw moisture out and cause dryness. Instead, bathe in lukewarm water and keep showers under 10 minutes.
Instead of drying out the skin completely after bathing ensure the skin is still damp before applying moisturizer. This helps the skin retain even more water.