Hydration refers to the balance of water and fluids in your body. The risk of dehydration, or fluid imbalance, increases as you age because natural changes in your body alter the way your kidneys conserve and process fluids. Additionally, chronic disease risk increases and can impede thirst sensations that would normally tell you to consume fluids. To ensure proper hydration based on your health, consult your physician and follow the standard adequate intakes established by the Institute of Medicine in 2004.
Water Intake for Seniors
Water is one of the most important fluids required by your body. It protects your kidneys, helps the digestive process and plays a role in body temperature regulation. According to the European Hydration Institute, people over age 60 tend to dehydrate easier because of inadequate water consumption and increased loss of stored water from renal capacity changes. The Institute of Medicine adequate intake for senior men over the age of 50 is 3.7 liters per day and for women of the same age group it is 2.7 L/d. This is equivalent to 11 to 15 cups at 8 oz. each. However, water intake may vary if you have specific health conditions like heart or kidney disease.
Electrolyte Balance
Water is not the only fluid important to your health. Electrolytes -- electrically charged ions that communicate functions between your nerves, muscles and organs -- are also significant to hydration. The primary electrolytes include sodium, chloride, potassium, calcium and magnesium. These minerals work together to maintain fluid volume inside and outside of your cells as well as protect you from cardiovascular disease, heart rhythm abnormality and high blood pressure. A balanced diet including fresh fruits and vegetables or juices, sports drinks and tea can supply you with electrolytes.
Food and Hydration
Drinking the recommended amount of water daily can be redundant but you have a choice of foods that can supply you with an adequate amount. According to a 2007 hydration review in the "Journal of the American College of Nutrition," produce such as broccoli, lettuce, strawberries and watermelon have 91 to 100 percent water content. Apples, gelatin, grapes, citrus and milk have 80 to 90 percent water content and peas, frozen yogurt, eggs and fish have 70 to 79 percent water content. Eating a diet including these varied foods and drinking liquid beverages can help you stay hydrated and healthy.
Dehydration Precautions
Climate changes can affect fluid retention. Adjust your beverage intake based on outside temperature, activity level and medical conditions that may cause your heart to work harder to pump blood. According to the Texas Heart Institute, dehydration is high risk in the elderly during seasons of extreme heat, especially if you have a heart condition. Medications may also impact your fluid balance. Consult your physician for hydration recommendations to prevent illness like heat stroke due to dehydration.
References
- "Journal of the American College of Nutrition"; Hydration Needs Throughout the Lifespan; Sheila M. Campbell, PhD; 2007
- European Hydration Institute; Key Tips on Hydration for Elderly People; 2010
- Texas Heart Institute; Hydration Tips; June 2011
- Institute of Medicine; Dietary Reference Intakes; Electrolytes and Water; 2004
- Colorado State University; Nutrition and Aging; J. E. Anderson et al; May 2010
- "Journal of the National Medical Association"; Dehydration in the Elderly; Risa J. Lavizzo-Mourey, MD; 1987
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