Significance of and Steps to Hydration for Older Adults in the Summer

Along with warmer weather, long days at the beach, outdoor adventures, etc. summer also brings a greater risk for dehydration. It’s crucial for older adults to stay hydrated for both short-term and long-term health and wellness in hotter temperatures. When the body doesn’t have enough water to function properly, what occurs is dehydration- which older adults are especially vulnerable to. The risk sometimes increases due to a medical condition that weakens a senior’s sense of thirst. Often seniors have trouble adjusting to temperature changes which can be attributed to their bodies not producing the sweat they need to cool down. It is very important to take some extra steps to stay hydrated during the summer.

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Dehydration Signs in Seniors:

Dehydration doesn’t see age before affecting with seniors being at a higher risk for it and those with dementia being six times more likely to be dehydrated than those without the disease. Aging can cause older adults to lose their sense of thirst due to social isolation and forgetfulness. Furthermore, some seniors due to incontinence issues and some because of medications are more hesitant to drink fluids that can cause dehydration more quickly. Chronic dehydration can lead to an increased risk of kidney stones, constipation, and even muscle, joint, and liver damage. Being aware of the signs and symptoms of dehydration can keep you and your loved ones safe from the dangers of the summer heat. Dry mouth, headache, constipation, fever, muscle cramps, less frequent urination, dizziness, sunken eyes, rapid heartbeat, irritability or confusion are some signs and symptoms.

Immediately get out of the heat, sip water and seek medical attention if you notice these symptoms in yourself or a loved one as the older adult might need IV therapy to restore fluid levels.

According to the Centers for Disease Control, adults should consume 48–64 ounces of fluid each day. Consume even more if you are outdoors in the heat. Remember, fluid can come in the form of fruit and vegetable juices, soup, water, milk, etc. According to healthcare providers, sodas and coffee shouldn’t be counted in your daily total although they are liquids. They can increase the risk for dehydration if they contain caffeine, which is a diuretic.

Tips to Avoid Dehydration:

1.      Purchase a reusable water bottle and always carry it with you.

2.      Drink coconut water which is anti-inflammatory, full of amino acids, and antioxidants. Drink in moderation as it contains sugar.

3.      Avoid sports drinks and other sweetened fruit juices as these drinks can dehydrate you more quickly as they are often loaded with sugar and high fructose corn syrup.

4.      Avoid caffeine and alcohol, they can actually cause dehydration.

5.      Drink water all through the day instead of chugging a mass amount of water in one sitting.

6.      Stay hydrated by mixing fresh produce (has high water content) in a smoothie while taking in all the nutrients of fresh produce at the same time.

7.      Keep your body temperature lower by wearing a hat that shields the face thus reducing the risk for dehydration.

8.      Always listen to your body, seek water at the first signs of dehydration.

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