With summer just around the corner, most of us are itching to get outside and soak in the sun. Along with the warmth comes the need to stay hydrated. This is especially true for the aging population.
Research has discovered that dehydration is a frequent cause of mortality and illness in elderly people. It has been suggested that the cost of hospitalizations due to dehydration has exceeded $1 billion annually. Often, dehydration in senior citizens is linked to infections, but most of the issues arise simply because of the normal aging process. The human body loses an average of 15% water between the ages of 20 and 80. Without regular replenishment, dehydration can become significantly problematic, if not fatal.
According to a study published in Nutrition Reviews, older individuals suffer more from dehydration because of a change in water metabolism caused by aging. Furthermore, because of a loss in muscle mass, total body water and bone mass, the aging individual also loses a degree in fat free mass (which contains 73% water).
To further complicate matters, thirst sensation also decreases with age. Because of this, thirst does not stimulate the body to drink water, thus creating high risks for dehydration. Studies have also found that insufficient fluid intake can also cause reduced swallowing capabilities, decreased mobility, and loss of cognitive functioning. Other disease-related factors including incontinence and the use of laxatives or diuretics can also lead to dehydration.
The good thing about dehydration is there are numerous symptoms that are easily noted to eliminate potential problems. These include dry mouth, no urine or very concentrated urine, lethargy, low blood pressure, dry skin, and rapid heart rate. Never overlook any of these symptoms. Health care professionals suggest that if you suspect dehydration, don’t gulp down 60 ounces of water immediately. Try sipping small amounts of water frequently. If your symptoms do not improve, you are to contact your doctor or get to the emergency room immediately.
You really shouldn’t wait until you have symptoms to combat dehydration, regardless of your age. Your water requirements will vary daily depending on your environment as well as your own body. Yet, there is a general recommendation for fluid intake: 6 to 8 cups or 48 to 64 fluid ounces daily. If you exercise, you will likely need more. The same is true if you are taking diuretics or laxatives. Most nutritionists suggest drinking 4 ounces of water every 15 to 20 minutes during periods of excess water loss (e.g. during exercise).
While it seems simple, most of us don’t think about drinking fluids on a regular basis – whether you’re over age 65 or younger. Here are some key strategies to help you stay hydrated this summer:
1. Water is your best hydration weapon.
2. Drink fluids throughout the day. For older persons, focus on drinking small, frequent amounts of liquid (preferably water) throughout your day rather than waiting for the thirst drive to kick in.
3. Fluids can also be obtained through foods such as fresh fruits, soups, and popsicles.
4. Avoid alcohol and caffeine as they might pull water from the body to promote dehydration.
5. Limit your fruit juice and fruit drink intake as they often contain too little sodium and significant amounts of sugar.
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Cleveland Clinic. (2012). Avoiding hydration, proper hydration. Retrieved from http://my.clevelandclinic.org/disorders/dehydration/hic_avoiding_dehydration.aspx.
Ferry, M. (2005). Strategies for ensuring good hydration in the elderly. Nutrition Reviews, 63(6 Pt. 2), S22-S29. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/16028569.
Hydration for Health. (n.d.) Hydration and the elderly. Retrieved from http://www.h4hinitiative.com/about-healthy-hydration/different-needs-at-different-life-stages/hydration-and-the-elderly/.
Morrow, K. (2011). Proper hydration in the elderly. Retrieved from http://www.livestrong.com/article/497013-proper-hydration-in-the-elderly/.
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