Dehydration can create serious health effects for anyone of any age, but older adults are particularly susceptible. According to studies, 17-28% of older adults in the United States are chronically dehydrated, and dehydration is a frequent cause of hospital admission.
Summer is at its hottest, with record-setting temperatures nationwide. So, it’s essential to know the signs of dehydration in seniors and take steps to prevent it from happening.
How Much Water Do Adults Need?
Adequate hydration provides benefits such as enhancing brain function, maintaining heart, muscle, and organ health, and boosting the immune system. The average person loses between 8-12 cups of water per day through basic bodily functions such as breathing and sweating. If hot weather, high-fiber foods, exercise, caffeine, or alcohol are part of your day, increasing water intake is essential. Short- or long-term illness can also contribute to dehydration.
In general, women should drink nine cups of water daily and men should drink 12. But staying hydrated is not just about drinking enough water; it also involves understanding the body's needs and adjusting fluid intake accordingly. Your specific needs will depend on a variety of individual factors, including height, weight, body composition, and overall health.
Consult your doctor for specific insight into how many cups of water you need per day — for instance, certain health conditions such as heart failure or kidney disease may require you to carefully moderate your fluid intake.
12 Signs of Dehydration in Seniors
Recognizing the symptoms of dehydration is key for older adults who want to remain healthy and active not only during the hot summer months but also year-round. Older adults may struggle to stay hydrated, especially as a result of health conditions such as diabetes, swallowing difficulties, and Alzheimer’s disease and other forms of dementia.
Keep an eye out for the following signs of dehydration in yourself or your loved one:
1. Thirst and Dry Mouth
Thirst is one of the first signs of dehydration. However, in more advanced stages of dehydration, it may not be present at all, and some adults find their overall sense of thirst naturally declining as they age. If you don’t feel thirsty but are exhibiting other symptoms on this list, go ahead and drink a beverage or eat a nourishing snack such as watermelon.
2. Changes in Urine
Healthy urine is pale yellow. If you are urinating less or producing dark-colored urine (i.e., the color of apple juice), this can indicate dehydration.
3. Muscle Weakness and Cramps
As your body loses water, it experiences difficulty delivering essential nutrients to your cells. This can lead to overall fatigue, muscle weakness, and cramps.
4. Blood Pressure and Heart Rate Changes
When you’re dehydrated, blood can’t circulate around your body efficiently. That can lead to a drop in blood pressure and, in some people, heart palpitations.
5. Confusion and Dizziness
Dehydration and the subsequent drop in blood pressure can cause other signs of dehydration in older adults, such as confusion, dizziness, and vertigo.
6. Dry Skin
Healthy, hydrated skin maintains a certain amount of elasticity, also known as turgor. Try a pinch test on the arm or hand — if the skin remains elevated after being gently pinched out of shape, that’s a sign of dehydration, and it’s time to increase fluid intake.
7. Eye Pain
Dehydration affects your body’s mucous membranes. This leads to dry eyes, including blurred vision and stinging or burning sensations from elevated salt levels in your tears. Eyes can also appear sunken or red, and contact lenses may become uncomfortable to wear.
8. Headaches
As dehydration affects blood flow, you may develop a headache. A dehydration headache can feel different for each person, but it tends to worsen when you lean forward or move too much. Often, the pain can be resolved within a few hours with increased liquid intake and painkillers.
9. Constipation
Chronic constipation can be a result of dehydration. The intestines can’t add enough fluid to stools as they pass through the body, leading to bowel movements that are difficult to pass. Drinking more fluids won’t cure constipation, but 9-12 cups per day may lessen the effects or frequency.
10. Decreased Sweating
If you’re short on fluids, you can’t produce the sweat that’s necessary to cool your body and help you maintain a safe body temperature. Dry skin is a warning sign, especially in a warm environment where you would expect to see people sweating.
11. Irritability and Mood Changes
Not only can dehydration cause mood swings on a hot day, but long-term dehydration can also negatively impact your overall mental and emotional state. According to one study, people who increased their daily water intake experienced less confusion, fatigue, and sleepiness and more overall vigor.
12. Heat Intolerance
Heat intolerance isn’t just about disliking warm temperatures; it’s a condition that causes an inability to regulate your internal temperature, making you more susceptible to overheating and heat stroke. A variety of causes exist, from dehydration to underlying conditions such as alcoholism, autoimmune disease, diabetes, Parkinson’s disease, dementia, fibromyalgia, and more.
Ways to Treat Dehydration
Treatment for dehydration will depend on your symptoms and overall health, in addition to your age. No matter the level of dehydration, when in doubt, consult a medical professional to ensure you or your loved one is receiving the proper treatment for short- and long-term recovery.
For mild dehydration, relocating to a cool, shaded place and drinking fluid in small sips are the first steps. You need to replace electrolytes such as magnesium, potassium, and sodium to help your body absorb liquids more effectively. Good sources include sports beverages such as Gatorade and snacks such as bananas, fruit juice, dill pickles, or milk — but avoid caffeine and alcohol.
Moderate to severe dehydration in seniors is a medical emergency and may require IV fluids, especially if they can’t drink or keep down water on their own. If someone you know is unable to urinate, experiencing heart palpitations and rapid breathing, acting confused, experiencing heat-related nausea, or fainting, seek medical help immediately. In the meantime, move them to a cooler place and try to lower their temperature with a cool bath or cold, wet towels.
Simple Tips to Increase Daily Water Intake and Prevent Dehydration
You don’t need to chug nine cups of water all at once to meet your daily fluid goal — in fact, drinking water too quickly can decrease your body’s absorption. Ideally, you should consume fluids slowly but surely throughout the day in a variety of forms.
Add some of the following strategies into your daily routine to increase your water intake and improve your overall hydration:
- Find ways to make water more appealing; add lemon, cucumber, and other flavor enhancers.
- Choose hydrating foods such as soups, yogurt, gelatin, and fruits.
- Swallow pills with a full glass of water.
- Consult your doctor about medications that may cause a dehydrating effect.
- Enjoy afternoon lemonade or herbal tea with a friend.
- Limit alcohol, which doesn’t count toward your daily hydration goal.
A Healthy Summer and Beyond
Regular monitoring, balanced nutrition, and prompt medical attention when signs of dehydration appear can significantly enhance your quality of life during the summer and all year round. Prioritizing hydration can also keep you healthy and resilient in the face of age-related challenges.
Looking for guidance about hydration, physical well-being, overall health, and more? Discover WellAhead — A WesleyLife Well-Being Experience for at-home resources, including nutrition coaching to help you understand your hydration needs and find creative, enjoyable ways to drink the ideal amount of fluid daily.
