5 Serious Mistakes That Can Lead to Dehydration in Seniors
Did you know that a third to half of all
seniors are dehydrated? Scientific evidence points out that this is a
serious and widespread problem, especially since dehydration in older
adults can have dire consequences. In this article, we delve deeper into
this issue and discuss 5 common misconceptions that cause dehydration
in seniors.
How Common Is Dehydration Among Seniors?
According to the latest scientific estimates, up to 50% of all seniors
are chronically dehydrated. With age, one’s ability to retain and
hydrate all the cells in the body decreases, which means that older
adults will be more susceptible to dehydration than younger adults.
Certain medications, such as diuretics and
laxatives, as well as certain conditions, e.g. reduced kidney function,
likewise make you lose water faster. All these factors increase the risk
of dehydration in seniors and require them to pay closer attention to
how much liquid they consume each day, especially since the health
stakes of dehydration in older adults are much higher than those in
younger people.
What Are the Dangers of Dehydration in
Older Adults?
Not drinking enough can have serious repercussions on the health of
seniors. Definitely, the most alarming issue is that of increased
mortality and risk of serious impairment after stroke, with dehydrated
patients being twice as likely not to survive and more than twice as
likely to suffer impairment post-stroke than those who have adequate
liquid intake.
Apart from that, dehydration can make you feel more tired, weak and
dizzy, which increases one’s risk of falls, and affect your cognitive
functioning, namely memory, attention, and ability to concentrate.
Other
common harmful effects of dehydration include:
low blood pressure
decreased kidney health
constipation.
Needless to say, the consequences of dehydration in older adults are
quite adverse. Luckily, it is possible to avoid these harmful effects by
keeping up balanced fluid intake. Let's learn how you can avoid
dehydration by looking at 5 common mistakes seniors make that can result
in dehydration.
Mistake 1. Not Knowing How Much to Drink
Sometimes, it's very difficult to keep up
with the latest recommendations, as some studies suggest that the 8
glasses of water a day rule is arbitrary, and others suggest you should
drink a whole gallon of water daily. This is further complicated by
different recommended liquid intakes per weight and age, turning daily
needs into a matter of heated scientific debate.
To make things simple, let's enunciate and stick to the most up-to-date
medical recommendations: doctors currently advise senior women to drink
8 glasses of liquids per day, and elderly men should drink 10 glasses.
You can also ask your health provider or family doctor if you have any
health conditions or other factors that require a higher or lower daily
liquid intake.
Mistake 2. Assuming Liquids and Food Other Than Water Don't Count
If water is your preferred drink, there's
nothing wrong with exclusively consuming water, but do keep in mind
that, contrary to popular misconceptions, all liquids and even most
foods will contribute to your daily liquid intake. Juices, milk,
yogurts, tea, and coffee all consist primarily of water, so these will
be just as hydrating for you as water.
In one study, scientists compared hydration levels in participants who
drank equal quantities of water and coffee and found that the group that
drank only coffee was just as hydrated as those who only drank water.
When trying to reach your daily liquid intake, don't forget about fruit
and vegetables either, as some of these, such as watermelons, cucumbers,
and strawberries, just to name a few, consist more than 90% of water.
Mistake 3. Believing One Can't Drink Enough Because of Certain Restrictions
Reaching a mature age can be accompanied by
certain restrictions, some of which can limit your daily liquid intake,
but they shouldn't. A recent study that interviewed people past the age
of 75 about the issues they face in maintaining proper hydration levels
found, for example, that seniors often worry about losing bladder
control, even if they don't suffer from incontinence, and this fear
makes them avoid liquids.
Patients suffering from chronic joint pain and swallowing difficulties
likewise tend to drink less to avoid pain.While these issues may prompt
patients to restrict their fluid intake, it's important to remember
that avoiding dehydration is crucial for your health. You can work
together with your doctor and family to make accommodations that would
free you of the stigma surrounding incontinence and reduce the pain you
experience. Making the bathroom easily accessible, for example, can
minimize the pain you experience when moving around.
Mistake 4. Only Drinking When Thirsty or Active
If you think you can only get dehydrated
when it's hot outside, or when you spend time outdoors, think again. The
truth is that you can even become dehydrated when you sleep or sit on
the couch all day, as our body requires water to carry out all sorts of
important chemical reactions and metabolic processes literally all the
time.
What further complicates the issue is that, as we age, our sense of
thirst becomes less reliable than it was when we were young. This is
especially true in people who suffer from dementia, diabetes, or those
who had a stroke since these conditions damage the nervous system and
can dramatically worsen one's ability to experience thirst. That's why
seniors or their caretakers should make a conscious decision to maintain
an adequate liquid intake, even if it sometimes involves forcing
yourself to drink.
Mistake 5. Drinking Water on an Empty Stomach
If hydration is your goal, drinking plain
water on an empty stomach is not so useful. This is because our body
mainly absorbs the water together with electrolytes and other
micronutrients, and pure drinking water has very little of those.
According to a 2015 study, drinking milk or orange juice for breakfast
was more hydrating than drinking plain water, for example. So, to
maintain better fluid balance, it's best to jumpstart your day by eating
a light breakfast with a glass of water on the side, or by enjoying a
different drink, such as milk or juice, instead of just water.