Water helps your body control temperature, digest food, cushion joints and keep your kidneys working. Yet older adults are more likely to become dehydrated than younger people. Part of the reason is that the sense of thirst tends to weaken with age, so you may not feel thirsty even when your body needs fluid.
Why the risk rises with age
- Weaker thirst signals mean you may not feel the urge to drink.
- The body holds less water as muscle mass declines.
- Kidneys may conserve water less efficiently.
- Some medicines, such as diuretics ("water pills") and certain blood pressure drugs, increase fluid loss.
- Illness, especially with fever, vomiting or diarrhea, can quickly cause dehydration.
- Worry about bathroom trips leads some people to drink less on purpose.
Signs of dehydration
Watch for:
- Dark yellow urine or urinating less than usual.
- Dry mouth and lips.
- Tiredness or weakness.
- Headache.
- Dizziness or lightheadedness, especially when standing up.
- Constipation.
- Confusion or unusual sleepiness.
How much to drink
There is no single amount that fits everyone. Your needs depend on your size, activity, the weather, your health and your medicines. Food also provides fluid, especially fruits, vegetables and soups.
A practical check is the color of your urine: pale yellow usually means you are drinking enough.
People with heart failure, kidney disease or some other conditions may need to limit fluids. If you have one of these conditions, ask your doctor how much you should drink each day.
Easy ways to drink more
- Drink at set times, such as when you wake up, with each meal, with your medicines and mid-afternoon.
- Keep water within reach. Place a glass or bottle by your chair, bed and kitchen sink.
- Make it appealing. Add a slice of lemon, cucumber or a splash of juice to water. Herbal tea and milk count, too.
- Eat water-rich foods such as melon, oranges, berries, cucumbers, tomatoes, soups and yogurt.
- Drink before, during and after activity, and more on hot days.
- Use a marked bottle so you can see how much you have had.
About coffee, tea and alcohol
Moderate amounts of coffee and tea count toward your daily fluids for most people. Alcohol, though, can increase fluid loss and interact with many medicines. If you drink alcohol, have water as well.
Managing nighttime bathroom trips
If getting up at night worries you, drink most of your fluids earlier in the day and cut back in the two hours before bed. Do not cut back on fluids overall without talking with your doctor. If you are going to the bathroom much more often than before, mention it at your next appointment, since it can have treatable causes.
Hot weather
Heat raises your fluid needs and your risk of heat illness. Read staying safe and cool in hot weather for more tips.
