Water is essential to all living things because of the many processes that it maintains in the body. To aid in functions ranging from regulating body temperature to lubricating joints, water is something that must be consistently monitored, and even more carefully as we age. This article will discuss dehydration, overhydration, how much water seniors need, and ways to increase your water intake.

What is Dehydration?

Dehydration occurs when too much fluid has been lost from the body. This can happen to people of all ages for multiple reasons such as illness or exposure to high temperatures, but additional reasons and consequences increase as we age. 

Some of the early signs of dehydration can include¹: 

• Dark-colored urine
• Dry mouth
• Fatigue
• Headaches
• Muscle cramps in arms or legs
• Irritability

These early signs can be overlooked in older populations due to being non-specific and similar to those of other medical conditions or medication side effects.² If you are unsure, check with your doctor to determine if you are dehydrated or if it is related to something else.

What is Overhydration?

Although less common than dehydration, overhydration occurs when too much fluid is being retained in the body. 

Older individuals are more at risk for overhydration due to medical conditions and procedures that are less commonly experienced by younger people. These can include heart and kidney failure along with receiving intravenous (IV) fluids and blood transfusions.³ So make sure your doctor or nurse is aware of your full medical history to prevent this.

Why is Dehydration and Overhydration more common as we age?

As we age, studies suggest that our bodies become more susceptible to fluid imbalance for a few reasons that include¹: 

• Lowered ability to sense when we are thirsty and hungry
• Increase in body composition changes (so the older we get the less water we have that must be replenished)
• Certain medications (such as diuretics, laxatives, and chemotherapies) 

How You Can Check Your Hydration Level

A simple way to check if you’re drinking enough water is to monitor changes in the color of your urine.⁴ If it’s a pale-yellow to clear color, you are likely well hydrated. If it’s darker yellow or even light brown, it’s a sign of dehydration.

How much water should I be drinking to stay hydrated?

Some studies recommend consuming 8 glasses of water per day, but similar to protein recommendations, this can be too broad of a recommendation and therefore not specific enough for seniors. 

A better recommendation is to consume ⅓ of your body weight and drink the number in fluid ounces.¹ For example, if you weigh 180 pounds, you should consume 60 fluid ounces of water per day.

However, these are only recommendations intended for general populations, so it is best to talk with your doctor before changing your fluid intake.

Now Let’s Talk About Ways to Increase Water Intake and Keep It From Getting Boring!

Consistently drinking water can get boring, but it is important to consider different ways to increase water consumption in your everyday life.

Add variety

• Try adding fruit or other flavorings to plain water
• Drink milk or juices, but check the sugar content in juices (you can mix half juice with half water if it has a high sugar content)
• Add in foods with higher water content such as strawberries, cucumber, and watermelon

Build it into your routine

• Try to drink a glass of water when you wake up, with each meal, and before/after exercise 
• Drinking a full glass at one time can be difficult as we age though, so finding a tumbler or cup you like could help motivate drinking throughout the day

Avoid or limit alcoholic & caffeinated beverages

• Alcohol and caffeinated beverages (such as coffee and certain teas) are diuretics, which increase the urge to urinate and cause you to lose fluids faster – increasing other fluids will help you hold on to the fluids your body needs to thrive!

Ensuring you consume an adequate amount of water daily is essential to keeping our bodies running smoothly and enjoying life while we age!

References:

1. National Council on Aging. Hydration for Older Adults: How to Stay Hydrated for Better Health. Published August 2021. Accessed January 2023. https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health
2. Cleveland Clinic. Drink Up: Dehydration is an Often Overlooked Health Risk for Seniors. November 2018. Accessed January 2023. https://health.clevelandclinic.org/drink-up-dehydration-is-an-often-overlooked-health-risk-for-seniors/ 
3. Picetti D, Foster S, Pangle AK, et al. Hydration health literacy in the elderly. Nutr Healthy Aging. 2017;4(3):227-237. Published December 2017. Accessed January 2023. doi:10.3233/NHA-170026
4. (De) Hydration: What you need to know. Northwestern Medicine. July 2022. Accessed January 2023. https://www.nm.org/healthbeat/healthy-tips/nutrition/dehydration-what-you-need-to-know