Elderly Hydration: How Much Water Should Seniors Drink?
According to a National Library of Medicine post, reports cite that dehydration occurs in about 17% to 28% of older Americans. Unfortunately, it's a dangerous problem, as it can negatively impact senior citizens' health, complicate existing medical conditions, and result in hospital admissions.
The good news is that dehydration is preventable and treatable. It all starts with knowing the proper hydration needs of elderly individuals.
Join the team here at Addington Place of Mt. Pleasant, our senior living community in Mt. Pleasant, IA, as we share insights answering the question, "How much water should an elderly person drink?"
How Much Water Should an Elderly Person Drink?
The National Academy of Medicine sets different hydration and drinking water recommendations for men and women 51 and older. The recommended daily fluid intake for males in this age bracket is around 13 cups, while for women, it's 9 cups. Note that 1 cup is equivalent to 8 fluid ounces.
The National Council on Aging (NCOA) also provides a general guideline for fluid intake that involves:
- Taking about a third of one's body weight
- Converting that figure into fluid ounces
- Drinking that amount daily
For instance, if you or your older loved one weighs 120 pounds, your fluid intake should be at least 40 ounces daily or about 5 U.S. cups.
Factors That Influence Optimal Hydration for Seniors
While the above recommendations are helpful elderly hydration tips, the following factors can still cause variations in each older adult's daily water intake needs:
- Current health
- Dietary practices and habits
- Activity level
- Medications taken
- The current weather
Depending on those factors, you or your older family member may need to increase your daily water intake.
Current Health Conditions
Some existing health conditions may prompt the need for more fluid intake. A perfect example is allergy in older adults. When seniors experience allergy attacks, for instance, due to increased pollen counts, they may experience fluid loss in the form of nasal or mucosal discharge (runny nose) and watery eyes.
The amount of fluids lost from blowing one's nose, sneezing, and tearing up can quickly add up. If not replenished, dehydration may occur.
Another example is diabetes; as the U.S. CDC explains, people with this condition can become dehydrated more quickly, especially in hot weather. Not drinking enough fluids can increase blood sugar levels. Elevated blood sugar levels can then result in more frequent urination, leading to dehydration.
Nutritional Choices and Dietary Habits
Drinking water and consuming hydrating, nutritious fruits and vegetables are among the best ways to achieve adequate and optimal senior nutrition and hydration. So, if you or your older loved one consumes fresh, fluid-rich fruits and veggies daily, you may already meet your recommended daily water intake even if you drink less than 9 or 13 cups. Conversely, not eating enough of these foods or not having enough to eat in general may impact fluid intake.
Activity Level
The more active older adults are, the more body fluids they lose through sweat. For these seniors, drinking more than the recommended 9/13 cups of water daily is essential to preventing dehydration.
Medications Taken
Some medicines that older adults take may cause fluid loss and dehydration. Examples include:
- Water pills for high blood pressure
- Laxatives for constipation
- Type 2 diabetes oral medications, such as metformin and sodium-glucose co-transporter 2 (SGLT2) inhibitors
- Loop diuretics for heart failure
Seniors who take those medicines must be more careful about their water intake and increase it to avoid dehydration.
The Weather
Both hot and cold weather can cause dehydration as they impact the amount and rate at which the body loses fluids. For example, the body can quickly experience dehydration in hot weather since it produces more sweat to cool things down. It can also lose lots of fluids in cold weather due to cold diuresis, in which the body generates more urine to conserve heat.
Tips for Seniors to Stay Hydrated
Because older people face unique challenges (e.g., reduced appetite and thirst and a higher likelihood of having medical conditions and taking medicines), they're more vulnerable to dehydration. Luckily, they can prevent this unpleasant, even debilitating condition with the following strategies.
Know the Symptoms of Dehydration
One way to prevent the consequences of dehydration is to know what it looks and feels like:
- Reduced frequency of urination
- Dark-colored urine
- Weakness or fatigue
- Dizziness, headaches, or both
- Irritability
- Dry mouth
- Cramping of the arm and leg muscles
- Confusion or impaired cognitive function
It's also crucial to note that feeling weak or experiencing cramps due to dehydration may increase an older adult's risk for falls.
Keep a Hydration Journal
Drinking more water throughout the day is the best way to prevent dehydration. If you or your older loved one experiences memory issues and forgets things occasionally, a good idea is to keep a journal. Noting down whenever and how much you drink (or eat) can help jog your memory.
Bring Water With You at All Times
Always having water with you makes staying hydrated throughout the day easier. Invest in a sturdy, durable tumbler that you can refill with water to get the right amount of fluids, especially after physical activity.
Incorporate More Hydrating Foods Into Your Meals
Some of the most hydrating food options to consider adding to your daily meals are:
- Cucumber and zucchini
- Iceberg and Romaine lettuce
- Celery
- Radish
- Tomato
- Summer squash
- Bell peppers
- Cabbage
- Fruits like berries, melon, and watermelon
Not only are the foods above hydrating and refreshing, but they also contain many essential vitamins and minerals, making them even more crucial to healthy aging.
Stay Hydrated, Happy, and Healthy
Now you know that the answer to the question, "How much water should an elderly person drink," depends on many factors, including their current health, dietary habits, and medications. At the very least, though, male adults 51 and older should get at least 13 cups daily, while women should consume at least 9 cups.
At Addington Place of Mt. Pleasant, our senior living community in Mt. Pleasant, IA, one of our top priorities is keeping our residents well-nourished and hydrated. We do this through chef-prepared meals, wellness programs, and compassionate personal care.
Contact us today for a tour of our warm, welcoming community and to learn more about how we can help you live your golden years to the fullest.