Sweating, eliminating wastes and breathing contribute to water loss throughout the day. Although the eight glasses of water a day rule is a good place to start, women should have at least nine glasses of fluid and men should have 13, MayoClinic.com advises. Even mild dehydration can result in a lack of energy and lower your metabolism. Age affects water loss and the risk of dehydration in certain key ways, making it essential to ensure adequate fluid intake.
Aging and Physical Changes
One form of water loss directly due to age is the loss of muscle tissue. Muscle tissue contains water, and as the body's lean tissue diminishes during aging, the body's water content lessens. This loss of muscle tissue, known as sarcopenia, results in a 5 percent to 10 percent reduction in water content in the body, according to the National Council on Aging. Age-related changes in kidney function also affect the body's water balance, resulting in a decreased ability to retain water.
Aging, Thirst and Water Loss
It's common to experience a reduced sense of thirst as a person ages. Even in younger people, by the time you feel thirsty, you may already be dehydrated. The lessened sense of thirst increases the risk of dehydration in seniors. Normal water loss from daily activities combined with a low fluid intake related to a lack of thirst can lead to dehydration. Dehydration can be a factor in fatigue in the elderly, according to the National Institute on Aging.
Water Balance
The sense of taste tends to dull with age, and certain people may have limited energy for cooking and rely more on canned and ready-made foods as they age. These factors can contribute to a diet that's too high in sodium and result in water retention. In addition to drinking water throughout the day and reducing sodium, eating foods with a high water content, such as fresh fruits and vegetables, helps to promote healthy water loss. An adequate fluid intake can also ease constipation and help the kidneys function normally.
Water Loss Considerations
Age-related changes in body fluid balance can lead to a higher core temperature, making seniors more vulnerable to heat exhaustion or heat stroke. Dehydration increases the risk of heat stress. Heat stroke, when the body's temperature rises too high, too rapidly, can be fatal to an elderly person. Additional water loss from perspiration on hot days or during exertion also increases the risk of heat stress. Using a water bottle with measurement lines can help you or an older adult you care for be mindful of water intake. Keeping fruits and vegetables available for snacks and including broth-based soups or salads with meals helps to improve fluid intake.
