As the temperatures in Phoenix continue to climb well over 100 degrees, it is particularly important for older adults to stay hydrated. Water represents an average of 55% of our body weight, and it assists in countless important bodily functions including: regulating our temperature and blood pressure, lubricating and cushioning our joints, and ridding our bodies of waste through urination, perspiration, and bowel movements.
Older adults can be at particular risk of dehydration for three key reasons:
- A person’s sense of thirst decreases as they age.
- Many older adults take medications that can cause them to sweat and urinate more.
- As we age, our kidney function decreases, and our kidneys are less able to conserve fluid.
How can you tell when you’re dehydrated? While we’ve all been told we should drink 8 glasses of water a day, the actual amount of water each individual requires varies based on weight, external temperatures, how active we are, and a variety of other factors. As a general rule of thumb, if your urine is dark yellow, you should be drinking more water. Pale/light yellow urine typically indicates adequate hydration. It may also be a sign of dehydration if you get dizzy standing up, if you’re unusually confused, if you are constipated, if you have a headache, if you are experiencing dry mouth, or if you have muscle spasms.
Following these tips can help ensure you are well hydrated this summer:
- Carry a water bottle around campus and on errands, so you remember to drink throughout the day.
- Choose water when eating out. You will be better hydrated, save money, and reduce calories.
- Eat lots of fresh fruits and vegetables. Fruits and vegetables have a high water content, and they’re rich in vitamins and minerals.
- Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
- Take sips from a glass of water, milk or juice between bites during meals.
- Drink a full glass of water if you need to take a pill.
- Have a glass of water before you exercise or go outside to garden or walk, and another glass when you are done.
- If you drink alcoholic beverages or coffee, do so sensibly and in moderation. Alcohol and caffeine can contribute to dehydration.
- Don’t stop drinking liquids if you have a urinary control problem. Talk with your doctor about treatment.
With these tips in mind, you’re sure to have a happier, healthier, hydrated summer!
