Staying hydrated can help a range of health factors, such as helping prevent constipation, poor mobility, and even confusion.
Note: I am departing from the travel column to share with readers what I have observed in the decades caring for seniors and observing their good and bad habits.
When I was 15 1/2 years old, I worked as a nurse's aide at Lowell General Hospital in Massachusetts. No candy striper gig, I saw and did what no girl my age should working in medical-surgical, newborn nursery, operating room, psych ward, and emergency room, often questioning "Are you sure I'm supposed to do this?"
Off and on in my journalism career, I've often been between jobs and gone back to senior home care, as I believe journalism fosters arrogance because we can go anywhere and ask questions, and there is nothing more humbling than changing an adult diaper.
Water can change your life
When my mother lost her sight, I went and cared for her. One day, we were talking about my brother not being a good godfather to my son, and she protested, saying "You weren't a good godmother to your brother." Then, "Wait, there's a movie playing," and she looked to the ceiling. "That's right, you're not in it."
This was not the only time she would hallucinate and I had to keep on her to boost her water intake.
According to the National Council on Aging, water is crucial for seniors because it supports essential body functions like digestion, brain health, and kidney function, which are vital for overall wellness and independence.
Seniors are more vulnerable to dehydration due to decreased body water content and reduced thirst sensation, so it is important to drink fluids regularly to prevent dangerous side effects such as confusion, constipation, poor mobility, and increased risk of falls.
Drinking water supports digestion, nutrient transportation and the proper functioning of the heart and kidneys-all vital for senior health.
It boosts mental clarity, alertness and mood, and helps combat cognitive decline and anxiety in seniors.
Good water intake helps regulate body temperature, lubricates joints to improve mobility, and supports healthy blood pressure, and so reduces the risk of falls.
It aids detoxification and helps the body flush out toxins and waste products through urination and bowel movements.
Dehydration can lead to serious issues, including kidney stones, confusion, fatigue, dizziness, and even heart attacks or seizures.
The amount of water in the body naturally decreases with age, making seniors more prone to dehydration. Additionally, older adults may not feel thirsty even when their bodies need fluids.
And certain medications, such as diuretics and laxatives, can increase fluid loss. Plus, illnesses like the flu, or conditions such as dementia, can lead to fluid loss and a reduced the ability to remember to drink.
What to do
Monitor urine color: A pale, yellow color indicates good hydration, while a dark yellow or amber color suggests dehydration.
Drink fluids throughout the day: Sip water and other beverages consistently rather than only when thirsty.
Incorporate fluids from food: Many fruits and vegetables, such as watermelon and spinach, have high water content and can contribute to daily fluid intake.
Make water inviting to drink: Add a fruit juice or apple cider (not too sugary) for taste, an herbal tea bag, or natural ingredients like citrus fruits, berries, mint, and cucumber to make infused water.
Be mindful that caffeine in coffee and sodas can act as a diuretic, causing you to lose more fluid.
Products available for flavoring water include liquid water enhancers like Mio and Stur, drink mixes such as Crystal Light and True Lemon, carbonation systems like SodaStream, and fruit-infusing bottles that allow you to add fresh ingredients. I like a pure berry mixture that has little sugar.
How much water should a 70-year-old drink every day?
A 70-year-old should generally aim for about 6 to 8 glasses, or 8 cups, a day.
Consult your doctor for personalized advice, as fluid needs vary based on climate, activity level, diet, and health conditions, which can increase or decrease the amount of water required.
Determine the senior's weight in pounds, then divide that number by two to get the higher end of the recommended fluid intake in ounces (e.g., 150 pounds / 2 = 75 ounces of liquid per day); or by three for the lower end of the recommended range (e.g., 150 pounds / 3 = 50 ounces of liquid).
The goal is to stay within this range, often by drinking about 50-75 ounces of fluid for a 150-pound person.
Yes, this will make you go to the bathroom more so make sure you stop drinking liquids four to six hours before bedtime.
Keep that glass handy and full and see the difference.
