Have you ever wondered if you’re drinking enough water? You’re not alone. Many older adults assume they’re well-hydrated — especially if they don’t feel thirsty. But did you know aging diminishes thirst signals, so mature adults may not be able to count on thirst as a reminder to drink fluids. As we get older, it’s easy to fall behind on fluids without realizing it. In fact, over half of older adults in one study didn’t know that dehydration can lead to low blood pressure or other serious health risks. In this article we translate nutrition science and offer simple ways to stay hydrated and support your health every day.
Why do you need fluids?
Fluids help keep your body working optimally. Staying hydrated means you are drinking and eating enough fluids to feel alert and well. Keeping well-hydrated supports digestion, and helps prevent constipation and urinary tract infections. Without enough fluids, you may become dehydrated, which can lead to confusion, dizziness, poor balance and muscle weakness — raising your risk of falls.
How much fluids do you need?
Enjoy 6-8 cups (1,500 mL to 2,000 mL) of fluid daily. Remember foods high in fluids count!
What about caffeine and alcohol?
Caffeine and alcohol may interact with some medications, so check in with your health care team about what’s optimal for you. In general, aim for no more than 1 to 2 cups of caffeine daily. For alcohol, less is best — Canada’s new guidance on low-risk alcohol consumption is limiting alcohol to 2 or less standard drinks per week.
4 Simple Tips to Stay Hydrated
Create a hydration routine: Schedule drinking water throughout the day because waiting until you feel thirsty to drink may be too long. Try drinking water with meals.
Check the colour of your urine: You can monitor hydration by checking your urine colour. Pale to light yellow colour urine (like lemonade) means you’re probably well hydrated. Medium to dark yellow urine (like apple juice) indicates that you’re not consuming enough fluid and it’s time to start hydrating.
Flavour your water: Infused waters enhance the taste of plain water. You can make infusions using flat or sparkling water and adding fruit, vegetables and herbs.
Eat water-rich foods: Enjoy foods like cucumbers, lettuce, tomatoes, watermelon, and strawberries. These foods contain over 90 per cent water and can boost hydration.
Dietitian’s Recipe of the Month:
Flavour Infused Waters
We’re inviting you to boost your water intake with flavoured water. Liven up water using your favourite combination of fruit, vegetables and herbs. Let the ingredients steep in water for about 2 hours. Serve it in a beautiful glass or favourite water bottle and enjoy.
Lemon-Mint Infusion
Bright citrus and fresh mint come together for classic freshness.
1 lemon, juiced
5 mint leaves, torn
4 cups (1 L) water
Combine ingredients in a pitcher, chill in refrigerator for about 2 hours before serving.
Want to boost your longevity wellness strategy? Connect with a registered dietitian @Dietitians of Canada / Find a Dietitian
Lucia Weiler is an award-winning Registered Dietitian in private practice who translates nutrition science into life-changing advice for vibrant living at weilernutrition.com
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