What is the importance of hydration for older adults?
Daily hydration is essential for regulating body temperature, lubricating joints, preventing infection, delivering nutrients to cells, and maintaining healthy organ function. Additionally, hydration enhances sleep quality, cognitive performance, and mood. Experts recommend that an average woman should drink up to 6 to 9 cups of water per day, while a man should drink 8 to 12 cups of water per day.
In this article, we will be looking into the importance of hydration among older adults.
The body loses water as we age. During birth, the body is more than 70% water. Until the age of 40, the proportion of total fluid to body weight is about 60% in men and 52% in women. The difference in gender plays a vital role in this, as men have greater muscle mass and lower body fat than women. Compared to fat cells, muscle cells are more hydrated. However, after the age of 60, with the loss of muscle and increase in fat in both genders, the proportion goes down to 52% in men and 46% in women.
In addition, the kidney's ability to remove toxins from the blood progressively declines with age. Moreover, they require more water to do their job. Therefore, in addition to losing less total body fluids, older adults lose more water to maintain normal kidney function than younger folks.
Why is hydration so important for older adults?
As we age, the thirst mechanism undergoes changes, and older adults lose their proper sense of thirst, making hydration sometimes a challenge. This not only leads to dehydration but also a host of other complications, such as:
1. Kidney function:
Extreme dehydration over a long period of time can cause severe injury to the kidneys. The kidney is responsible for filtering out waste from the blood via urine, and it helps to manage the balance of electrolytes and salts in the blood. When the renal system is compromised or shut down, toxins begin to build up in the blood. Additionally, electrolytes and fluids accumulate within the body, resulting in swelling. Severe kidney failure is accompanied by severe illness or even mortality.
2. Urinary incontinence:
It may seem counterintuitive to consume more fluids if you cannot control your bladder. Many older adults actually avoid drinking in an attempt to prevent these embarrassing moments. However, dehydration only exacerbates the problem. A reduction in fluids can lead to urinary tract infections, which are common among older adults. Thus, hydration is very important for older adults.
3. Digestion:
Hydration is a key component of keeping your internal pipes flowing properly and regularly. Constipation is a common consequence of dehydration, along with gastritis, acid reflux, and, in some cases, ulcers. Keeping hydrated helps produce digestive acid that, in turn, helps your body break down food. When your body is dehydrated, it cannot assimilate the appropriate amount of nutrients from food.
4. Brain function:
Our minds are 80 percent water and play a vital role in cognitive function. When even a small amount of dehydration occurs, the brain struggles to function, leaving us frequently perplexed and forgetful. In addition, chronic dehydration in older adults causes brain cells to diminish. This has been attributed to dementia and Alzheimer's disease symptoms.
5. Decreased joint pain:
Did you know that the cartilage in our joints contains roughly 80% water? Staying hydrated helps maintain joint lubrication, which reduces friction by generating more "cushion" between the bones. Less friction results in more fluid joint motion and fewer soreness and pains.
6. Fewer headaches:
Even moderate fluid loss can cause the brain to contract away from the cranium, resulting in headaches and migraines in older adults. Being consistently well-hydrated may help keep head pain in check among older adults.
7. More energy:
Dehydration can slow down circulation and reduce the amount of oxygen that reaches the brain. Additionally, dehydration can cause your heart to work harder to circulate oxygen throughout your body. This level of exertion can leave you feeling exhausted, lethargic, and less focused. Simply by consuming more water, older adults can avoid dehydration and have more energy to get through the day.
8. Healthier heart:
Human blood is predominantly composed of H2O, which contributes to its health benefits. When older individuals do not consume enough water, it becomes concentrated, which can lead to an imbalance of essential minerals (electrolytes). These minerals, such as potassium and sodium, are crucial for the correct functioning of the heart.
How can older adults stay hydrated?
It may seem like an easy fix—drink more water—but staying hydrated isn't always the easiest, especially if you are constantly on the go. Here are a few simple measures to help older adults maintain adequate hydration:
1. Always carry water:
Older adults are always advised to have water on them; it makes it easy to take a sip here and there. Older adults should carry a refillable water bottle with them wherever they go so that they can maintain their hydration level. If older adults spend most of their time at home, they should have a water pitcher nearby that they can use to keep track of their fluid intake.
2. Consume foods with a high water content:
If older adults find it difficult to drink fluids on a regular basis, try adding some foods to their diet that are high in water to maintain hydration. Fruits and vegetables, such as cucumbers, watermelon, lettuce, and celery, are excellent for grazing and will also increase their water consumption. Soups and broths are also another great way to increase fluid intake and keep people hydrated.
3. Limit alcohol intake:
Alcohol is the number one way to strip the body of hydration. It’s a diuretic, which causes it to urinate more frequently, eliminating valuable fluids. Alcohol also depletes the body of the necessary electrolytes and minerals it desperately needs to function.
Thus, the importance of hydration among older adults is more and should always be checked. Healthy hydration can help older adults live a happy and much easier life. However, as people grow older, they need assistance to some extent to lead their daily lives. This is where Nurses Group Homecare UK comes into play. Nurses Group Homecare is the leading homecare agency in the UK, providing a wide range of elderly care services. We can help you or your loved one live a healthy and happy life.