Hydration for Seniors: Why It’s Important and Tips for Setting Yourself Up for Success

Most Americans don’t drink enough water every day to adequately hydrate their bodies. One study indicated that 3 in 4 adults aren’t drinking more than 2.5 cups of water — far short of the recommended eight cups a day.

While personal water needs vary, most people need more than 16 to 20 ounces of liquid a day. For older adults, hydration is essential. Find out why it’s important to drink enough as a senior and get some tips for success below.

Why Hydration Matters for Older Adults

Decreasing muscle mass can be common as people age. Muscles store water for the body, and when you have less muscle, you have lower water content at any given time. This makes it more important to drink water to replenish what your body uses.

Older adults are also more likely to be on medications with diuretic effects, which can cause the body to get rid of water faster. Finding the balance between appropriate fluid intake and getting rid of excess fluid is essential.

Even when seniors know the importance of drinking enough water, they may face challenges in staying hydrated, including:

• Reduced kidney function. Kidney function often declines with age, which can lead to fluid loss through increased urination.
• Mobility obstacles. If it’s harder to get up, someone may be less likely to go to the kitchen for a drink each time they feel thirsty.
• Chronic health concerns. Conditions like heart disease may change how the body deals with fluid, making it more difficult to find a good hydration balance.
• Temperature regulation issues. The body’s natural temperature regulation processes don’t always work as well as people age, leading to potential issues like loss of too much fluid through sweat when working out.

Some people also simply don’t like the taste or experience of drinking water or come to dislike it through the years.

Tips for Getting Enough Water Daily

The good news is that you don’t have to force down eight glasses of water a day if you hate the clear, wet stuff. You really should drink some water straight, but you can also hydrate in different ways using these tips:

• Flavoring your water. You can get flavored seltzers without sugar or infuse your water with fruit or mint. To infuse water, simply add cut-up fresh or frozen fruit to it.
• Eat foods with lots of water content. Watermelon, cucumbers and other water-rich fruits and veggies can help you stay hydrated while getting other important nutrients. You can also eat sugar-free ice pops, which are a great way to add hydration and cool off in warmer months.
• Enjoy herbal teas. Herbal teas — iced or hot — typically count as water content if you’re tallying cups consumed daily. Talk to your health care provider if you have a chronic health condition or take medications, as you may need to approach some herbal teas with caution.

Busy older adults may simply run out of day before they have time to sip enough water. If that’s you, consider adding some basic time-management tools to your hydration plan. Set alarms on a cell phone reminding you to drink a few ounces of water, or invest in a water bottle that tracks your intake through the day.  

If getting enough water each day is harder than you thought, you’re not alone. Consider making your journey to better hydration with someone else. Ask a friend, family member or fellow independent living resident to be an accountability buddy. You can each set a water intake goal and cheer each other on as you track fluid intake.