Senior Living News

Dehydration occurs when there's too little water in your body for optimal health. People of all ages are susceptible to this condition, but seniors are at particular risk. Read on to learn the signs of dehydration in older adults and how residents at Bethesda Gardens assisted living community in Frisco can easily build hydration into their daily routines.

The Importance of Staying Hydrated

On average, 55% to 60% of an adult's body is made up of water, making hydration one of the keys to maintaining good health. Water is needed to support a wide range of functions, including:

• Cushioning the brain, spinal cord, bones and tissues
• Lubricating joints
• Regulating body temperature
• Producing saliva for chewing and helping digestion
• Supporting kidney health
• Flushing waste and toxins
• Balancing chemicals in the body

Why Seniors Are at Risk of Dehydration

Dehydration occurs when you lose more water than you take in, resulting in potential health complications. According to Cleveland Clinic, you can become dehydrated when you lose as little as 1.5% of your body's water.

Older adults are at a higher risk of dehydration than other age groups for a few reasons.

• As we age, our bodies retain less water, and we often lose our sense of thirst.
• Chronic illnesses such as diabetes or kidney disease can cause more frequent urination and water loss. Certain medications can also increase urination.  
  
  
• Some older adults purposely reduce their fluid intake because of incontinence or the inconvenience of getting up to go to the bathroom at night.
• Vomiting, diarrhea or sweating caused by flu or fever increases the risk of dehydration, especially as seniors have a lower volume of water in their bodies.
• Cognitive or mobility issues can also interfere with the ability to regularly drink water

Common Signs of Dehydration

Dehydration can affect the body in many ways. If you're experiencing symptoms, think about how much water you've consumed recently or whether you need to adjust your intake because of water loss. Mild or moderate dehydration can often be treated by consuming more water, but severe hydration requires professional medical treatment.

Here are common signs of dehydration to watch for:

• Increased thirst. One of the earliest signs of dehydration is feeling thirsty. It's your body's natural way of telling you it's time to drink more water. Head to the kitchenette in your assisted living apartment and reach for a glass of water.
• Dry mouth, tongue and lips. Your mouth may feel dry or sticky if you're not getting enough fluids. As well, your tongue might feel rough and sore, and your lips dry and cracked.
• Dark-colored urine. Urine becomes concentrated if you don't have enough water in your body. If the body's fluids are in balance, urine is a light yellow. When you're dehydrated, urine turns a dark yellow or amber color and smells stronger.  
• Less frequent urination. Your kidneys try to retain fluids when you're dehydrated, causing a reduced urine output.
• Dry skin. Skin is made up of 64% water. When you're dehydrated, skin becomes dull, cracked or flaky. It can also feel dry and itchy.
• Fatigue. When the body is losing more fluids than it's taking in, it's not functioning at its best. Dehydration can make you tired and weak.
• Headaches. Water makes up about 73% of our brains. Although researchers don't know exactly why dehydration causes headaches, Harvard Health suggests the lack of fluids can trigger pain receptors in the brain.
• Dizziness. Dehydration can cause lower blood pressure or volume. Feelings of lightheadedness or vertigo may occur because it's harder for blood to reach your brain when you stand up.

Tips for Drinking Enough Water

Fortunately, dehydration is preventable. Here are tips to make sure you drink enough liquids and make up for any water loss you may experience.

• Build hydration into your daily routine. Have some water in the morning when you wake up to make up for fasting through the night. When you join your friends in the Bethesda Gardens Frisco dining room, have water and/or soup with your meal.
• Eat foods that are high in water content. Grapes, oranges and watermelon are good choices.
• Have extra water on those hot Texas days. We often lose water through perspiration when temperatures rise.
• Drink water after exercising. Remember to have something to drink after participating in one of the exercise programs at our senior community or after enjoying a stroll through the courtyards.
  
  
• Drink extra fluids if you're sick with a fever or other illness. Sweating, vomiting and diarrhea can cause water loss. You may also forget to drink if you're unwell.
• Keep a big bottle of water close at hand during the day so you can take a sip at any time and a glass of water on your bedside table at night. This is especially helpful if mobility issues discourage you from getting up to get a drink.
  
  
• Add a slice of lemon to your water if you find plain water unappealing. Water is the best choice for staying hydrated, but you can also choose milk and juice in moderation. Avoid consuming too much caffeine, soft drinks or alcohol.

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