Over the last several weeks we’ve spotlighted the concern about excessive sun exposure (causing skin cancer and requiring cautionary behavior) along with the dangers posed by excessive heat. This is all in anticipation of the extreme heat many of us are likely to face this summer (and some of us are already facing). Staying on topic, then, we also want to review recommendations and warnings about appropriate levels of hydration and the risks of dehydration for older adults. While we’ve previously covered these topics over the last several years, it’s important to stay on top of the latest research and reinforce good hydration behavior as the summer heat begins to encroach upon us all.

As a review, while every person is unique, and hydration requirements can change as you get older, there’s no dispute that taking in sufficient water is essential for maintaining your health. As a recent article from the National Institutes of Health makes clear, “Water is essential for just about every function in our bodies, from keeping our organs working properly to regulating our body temperature.” We know that sufficient hydration is essential for normal blood pressure, regulating body temperature, ensuring oxygen and nutrients get to your cells (did you know that blood is 90% water?), aiding your digestion, flushing toxins from your body, and cushioning your joints. The NIH article also reports on research that shows an association between those well hydrated throughout their lives and the lowered risk of then developing chronic disease later in life. While there’s no definitive cause and effect between good hydration and a long and healthy life, there does appear to be a connection between better health as you age and sufficient hydration. There is also recent research reporting that in a study of older adults (aged 47-70), mild dehydration was found to impair sustained attention levels. While no other cognitive functions were found impaired due to hydration, this nonetheless underscores the importance of good hydration as we get older.

So what does that mean in terms of water intake? While general guidelines for adults suggest 8 glasses of water a day, some experts suggest that you ingest ½ your body weight in water- so, if you weigh 150 lbs, you would want to consume 75 ounces of water a day. The reality is that each person is unique, and sufficient water intake is dependent upon such factors as age, weight, level of physical activity (and therefore the amount you sweat), where you live (your heat exposure), the medications you take, your gastrointestinal status and other medical criteria. Older adults may be at a disadvantage, as their bodies don’t detect thirst the way the bodies of younger adults do, but it’s also true that as muscles turn to fat, you may not require the same level of hydration that you did as a younger person. The type of food you eat could also determine the amount of water you need: some foods (many fruits, vegetables, etc) are full of water and help replenish your hydration when you eat. Other foods, such as processed or salty foods, can cause you to become dehydrated and thus may require you to take in extra water.

What symptoms should you be on the lookout for to suggest you’re dehydrated? Everything from thirst to headaches, fatigue, confusion, reduced urine output (or dark-colored urine), to dry skin and dry mouth could suggest you are dehydrated. Some medications also put you at risk as do certain medical conditions. Older adults with kidney or liver issues could also be at risk for too much water consumption. So, how much you should take in every day really depends on your personal profile and is something you need to discuss with your primary care professional, especially as your heat exposure rises in the coming months.

How to keep up your hydration levels, especially if you don’t feel thirsty or don’t love drinking water? Experts say you can train your body to gradually accept more water (without needing to race to the bathroom) if you slowly introduce larger quantities each week. There are tech reminders to nudge you to take a sip and a clear water bottle will serve to point out how much you’re drinking. It’s also common knowledge that you’re a bit dehydrated every morning when you wake up, so it’s recommended that you have a glass of water ready to drink when you get out of bed each day. While all of this may seem basic and just common sense, what’s not so basic and can rise to the level of a health crisis is if you deny your body the essential amount of water it needs each day to keep everything functioning and robust. For more information on the basics of hydration as you age, put some ice cubes in your glass and click here.