At last, warmer temperatures are here, and it's time to get outdoors and enjoy the sunshine! If you are outside and increasing your activity level, it's crucial to be sure you are drinking enough water each day to avoid dehydration. You may be surprised to learn that dehydration is one of the more frequent causes of hospitalization for those 65 and older. Some older adults often don’t realize they’re thirsty and by the time they are, that’s already an indication of early dehydration. Dehydration has been shown to increase the risk of falls in older adults.
Water makes up 60% of our body, and it is part of staying healthy; it's vital to keep us alive. From properly balancing bodily fluids to kidney function, hydration keeps our body working the way it should be—which becomes increasingly more important as we age.
As adults, we experience a loss of over 80% water through normal or fairly regular activity. What are the causes of dehydration? Natural physiological changes are a significant factor. Losing your sense of thirst, for example, can result in not drinking enough water. And as our appetites naturally decrease with age, so does the likelihood that we’re getting the right types of water-based fruits and vegetables. Those with chronic disease who take medications can experience dehydration as a side effect.
With a little mindful effort and some creativity, the good news is that increasing your water intake can be a lot less daunting. Here are some easy ways you can start today.
Make it Easy
Drinking water is easier to do when you can make it more accessible and, perhaps, more exciting. Look for a fun tumbler or mug that you enjoy using. Do you prefer your water cold? Get yourself an insulated cup like a stainless steel water bottle that keeps your drinks chilled throughout the day without having to add ice. Whatever way you take your beverages, making sure you have a cup or bottle that’s easy to use or that makes you happy can greatly increase your chances of picking it up, even when you’re not feeling thirsty.
Fill Up on Flavor
When you’re feeling thirsty, water may not be the first thirst-quenching or appealing beverage that comes to mind—but it’s undoubtedly the best for you. So if you find yourself reaching for a glass of water less often, try adding a little bit of fruit or flavor to it. Water enhancements like drink powders or flavored drops are more popular than ever, and from water bottles to pitchers, infusing water with fruit is easy to make and take to-go.
Keep Your Cool
Getting outside is enjoyable but higher temperatures can create a greater risk for dehydration, especially as regulating our body temperature gets harder to do with age. Whether you’re planning on being active or just relaxing while getting some sunshine, be sure to drink plenty of cold liquids and water so that you can stay healthy and hydrated while getting fresh air.
Be Mindful
When thinking about water intake, staying hydrated may sound simple enough, but we often forget about other aspects of our diet or lifestyle that could be making it harder to do. Coffee, tea, and sodas with higher amounts of caffeine can act as a mild diuretic, causing you to expel additional sodium and water. Over-the-counter medications and prescription drugs are also something to watch out for as they can deplete you of water and electrolytes needed to stay properly hydrated. If you’re taking any medication, keep a close eye on the side effects associated with them and up your water intake to take the place of any you might be losing.
No matter your age, one thing is certain: Staying hydrated is easier than you might think, and it certainly doesn’t have to be boring. Use these tips to make sure you’re getting enough water and make sure you know the warning signs so you can address dehydration before it gets worse.
Proper hydration and nutrition are important to maintain optimal health. Download the below article to learn the benefits of frozen home-delivered meals.
