Whether your goal is to lose weight, have clearer skin, or better digestion, many of us have heard that we should drink more water. The benefits of H2O are present for all people, but especially for the elderly.
We tell you why it is more difficult to maintain proper hydration as the years go by, and how to avoid dangers due to lack of fluid.
Why is dehydration common in older people?
It is more difficult to regulate body temperature
When our body temperature rises from exercise or exposure to a hot environment, our body relies on specialized responses to facilitate heat loss and keep body temperature within safe limits.
This includes increasing blood flow to the skin, which helps bring warm blood to the surface, where heat can then be transferred to the environment, and the secretion of sweat, which removes heat from the body as it evaporates.
But aging diminishes that ability to sweat and to know when you are overheating.
You don't feel thirsty
We cannot maintain the same level of thirst as we age. This is due, at least in part, to changes in the brain .
A region called the lamina terminalis controls our thirst. But as we get older, neurons in this region seem to become less sensitive to signs of dehydration.
We have less water in our body
According to science, as we age, we lose between 5 and 10 percent of the water in our body. Since we have less water, we are more prone to dehydration.
Some medications make you want to urinate more
Diuretics for high blood pressure and other heart conditions, some antihistamines , laxatives , some psychiatric medications, and other medications can make you visit the toilet more often and lead to dehydration. And older adults may take these medications more often, as they are at higher risk for hypertension, heart disease, and constipation.
You have urinary incontinence
It is normal to have some urinary incontinence, whether you are a woman or a man. Also, as we age, nocturia or getting up at night to urinate becomes more common. This is believed to be due to a reduction in bladder capacity and changes in hormones that influence urine production.
In turn, this can cause older adults to drink less water to avoid getting up, and can lead to dehydration.
How to maintain good hydration?
Not everything is bad, there are techniques to maintain good hydration.
Check your urine
Don't rely on your sense of thirst to know when to drink more water. But eight glasses of water a day may not be the best for you, too. It's hard to say a one size fits all. If you are taller or have a higher body mass index, you will need more water compared to someone who is smaller.
So if you have problems or are retaining water for any reason, drinking too much can exacerbate the problem. That is why it is recommended to observe the color of the urine. The target is a light yellow color. If your urine is darker, it is a sign that you need to drink more water.
Drink during the day
Drinking a lot of water at once is not the solution if your urine is dark. This can cause bloating and the need to go to the bathroom. Therefore, most days it is better to space the consumption of water.
Keep a bottle of water nearby at all times, and set a goal to sip all day, refilling the bottle as needed.
Avoid drinking before bed
It is recommended to stop drinking water about two hours before going to bed. Otherwise, you may have to get up several times during the night to urinate, and that, of course, can ruin your sleep.
Make the water more exciting
Plain water is best, but it's also pretty boring, which can make hydration difficult. Consider adding some fresh fruit juice or purchasing unsweetened flavored water.
Take care of your caffeine
Caffeine can act as a diuretic and cause you to lose water. So be mindful of how much coffee, caffeinated tea, cola, and other caffeinated beverages you have.
That doesn't mean you can never drink them, but you may want to balance them out by drinking more non-caffeinated beverages.
Eat foods rich in water
Many fruits and vegetables have high percentages of water, so they also count toward your hydration goals. In fact, food accounts for 20 to 30 percent of our water intake. Consider the following foods, which are at least 80 percent water:
- Strawberries
- Watermelon
- Lettuce
- Cabbage
- Celery
- Spinach
- Cooked pumpkin
- Apples
- grapes
- Oranges
- Carrots
- Cooked broccoli
- Pears
- Pineapple
Don't exercise in excess heat
In general, we should avoid exercising in temperatures above 32ºC, especially when the humidity exceeds 10 percent, if we are not acclimated to the heat. On those hot days, try exercising in the morning or evening when it's cooler, or find some indoor workouts to do at home.
Seek help when needed
If you feel lightheaded, dizzy, disoriented, or confused, you may be dehydrated. Your blood pressure is dropping because there is not enough fluid in the bloodstream to carry it to the brain.
If this happens, it is recommended to drink water and avoid the heat or any challenging mental tasks (such as work) until you feel better. If your symptoms don't go away or they get worse, see a doctor.
