Remembering medications, health appointments, exercising, eating well, and maintaining healthy lifestyle practices can make growing older feel like it comes with an unending list of things to do and keep track of. As task lists grow and priorities pile up, it becomes easy for some elements to get forgotten or pushed to the bottom of the list in favour of prioritizing things that feel more urgent or important for promoting good health.
One thing that is of utmost importance, yet often overlooked, is the crucial practice of daily senior hydration. It’s a responsibility that we all share in ensuring the well-being of our seniors.
Why is Hydration Essential for Seniors?
Sufficient hydration is essential for the body’s functions; therefore, seniors should be mindful and purposeful about finding ways to ensure they drink enough water daily.
Good hydration is crucial for health at any age, but it is vital for seniors. Many seniors do not drink nearly enough water, often because aging causes a significant reduction in the sensation of thirst, while the body’s water reserves also decrease with age.
Dehydration is among the top 10 causes of hospitalization for seniors, and failing to maintain a proper level of hydration can have a detrimental impact on various aspects of overall health.
The Impacts of Dehydration
A senior’s body can be more susceptible to dehydration than that of their younger counterparts, and a lack of hydration can have damaging effects on various parts of the body. Let’s take a look at some vital organs that are affected.
Liver
The liver is responsible for filtering toxins out of the blood. However, if the blood is too thick due to a lack of hydration, toxins can build up in the body because the liver is unable to filter them out properly.
Kidneys
Drinking plenty of water leads to regular urination, helping the body eliminate toxins and waste. Dehydration can lead to a buildup of waste and acids in the body, which can clog and damage the kidneys. Extensive dehydration can result in kidney failure.
Heart
Dehydration causes unnecessary strain on the heart. Lack of hydration reduces the volume of blood in the body, and the heart has to work harder and beat faster to compensate.
Digestive System
The colon, also known as the large intestine, absorbs water from the body to facilitate the digestive process. When the body is dehydrated, and there is not enough water to extract, the result is typically abdominal pain, cramps, and constipation.
Brain
Brain cells require water to perform various cognitive functions. Dehydration causes the brain to work harder to complete even simple tasks. Dehydration can lead to impaired memory, attention, mood, and overall brain function.
The Effects of Dehydration on Daily Life
Dehydration can cause a range of symptoms that negatively impact daily life. Poor hydration can lead to:
- Increased risk of falls
- Impaired cognitive skills
- Dizziness
- Decreased mobility
- Constipation
- Confusion
Cases of extreme dehydration may result in a variety of serious health problems and even death if left unchecked.
How Seniors Can Stay Hydrated and Healthy
Each of the concerns mentioned above reinforces the notion that proper water consumption is integral for seniors to stay hydrated. The following are some behaviours and tools to help motivate seniors to drink enough water and keep themselves hydrated.
Monitor Consumption of Dehydrating Food/Drinks
Salty foods and drinks that are high in caffeine, such as tea, coffee, and many soft drinks, are dehydrating to the body. Try reducing consumption of these items, or at least monitoring them, to make sure enough water is consumed to counteract their dehydrating effects.
Eat Hydrating Foods
Try increasing the intake of foods with a higher water content, such as vegetables and juicy fruits, which will provide an additional source of hydration. It helps regulate body temperature, lubricate joints, flush out waste products, and protect our organs and tissues. Eating foods high in water can help you stay hydrated, especially on hot summer days.
Drink Water at Every Chance
Any chance to get in a little extra hydration is beneficial for health. When taking a sip of water to swallow a pill, try drinking an entire glass. Drink a glass of water with every meal. Before, during, and after physical activity also helps increase water intake.
Be Proactive
Instead of waiting for the sensation of thirst to strike, consider drinking enough water as a proactive task for the day. The recommended amount of water for the average person is about 2 litres, or around eight glasses, of water each day to stay sufficiently hydrated.
Choose a Variety of Beverages You Like
While drinking water is undoubtedly the best way to stay hydrated, please don’t limit yourself to it. Consuming other liquids you enjoy can also be beneficial. Herbal teas are a clean, natural way to promote hydration without added sugars, colourings or preservatives. Juices, soup broths, and other beverages such as coconut water, electrolyte drinks, and milk can also help with hydration.
Always Have Water Accessible
Keep a glass or pitcher of water in the rooms at home where you spend most of your time to ensure it is always accessible, and take bottled water with you whenever you leave the house. You can also place bottles of water in each room as a reminder to stay hydrated throughout the day.
Drinking sufficient amounts of water may not seem like a pressing matter for promoting and maintaining health, compared to other health-oriented activities, such as taking medications. However, the reality is that proper hydration is vital for promoting and protecting health, especially among seniors.
Incorporating behaviours and strategies that help keep seniors amply hydrated can lead to better overall health and well-being for seniors in Kitchener-Waterloo-Cambridge.
