As water makes up to 60% of our bodies and forms part of every cell, it’s essential that we remain well hydrated for our bodies to be able to function normally. Not only does hydration play a crucial part in managing our temperature, but it also supports our blood system in carrying oxygen and nutrients to cells, it keeps eyes, joints, skin, kidneys and our digestive system functioning normally and improves cognitive function, quality of sleep and overall mood. In short, staying well hydrated improves health and quality of life. 

What are the Effects of Dehydration? 

Unfortunately, as we age, we experience a number of physiological changes including a reduced sensation of thirst which is exacerbated for those living with Alzheimer’s and those affected by strokes.  

Furthermore, with an age-related gradual decline in renal function, the hormonal response to dehydration is also impaired. People experiencing mobility problems might find it physically more difficult to access the fluids they need throughout the day, while others anxious about making it to the toilet in time will often reduce their fluid intake in the belief that they will need to go to the bathroom less frequently. The result of these physiological changes and different situations is that as we get older, we are more likely to experience dehydration. 

Dehydration can lead to: 

  • Reduced mental performance: memory, attention and concentration. 
  • Increased risk of constipation. 
  • Increased risk of urinary and kidney infections. 
  • Low blood pressure potentially resulting in falls. 
  • Tiredness 
  • Increased susceptibility to skin conditions and pressure sores. 
  • Possible hospitalisation 

 What Are the Signs of Dehydration? 

If you spot any signs of dehydration in yourself or a loved one, it is important that you act straight away. 

Signs of dehydration include: 

  • Feeling thirsty 
  • Dry lips, mouth and/or tongue 
  • Dry and/or sunken eyes 
  • Reduced skin elasticity – check backs of hands 
  • Low blood pressure resulting in dizziness or light headedness  
  • Dark, strong-smelling urine 
  • Disorientation and confusion 

How to Stay Hydrated 

As a general rule, the average adult needs the equivalent of 2 litres of water each day, equating to 8 – 10 glasses, but this will vary depending upon the individual, their activity level and the climate. 

Whilst drinking water is the best and most effective way of staying hydrated, it is not the only source of fluids contributing to our hydration levels.  

  • Decaffeinated tea and coffee (caffeine can have a diuretic effect), together with hot chocolate all count towards our fluid intake and, if extra calories and protein would be beneficial, ensure that you include plenty of milk.  
  • Whole milk on its own is also an excellent source of hydration together with the calcium, vitamins and protein which it provides. Unsweetened fruit and vegetable drinks too are loaded with vitamins and minerals and one glass can count as a portion of your 5 a day.  
  • ‘Wet foods’ such as soups and smoothies are also a great source of hydration with the added benefit of extra vitamins and minerals.  
  • Soft drinks too can maintain hydration levels, although these will generally lack nutrients and will be high in sugar content. The only type of drinks which don’t count towards your 8 glasses a day are alcoholic ones.  

However, while there are many different ways of reaching our hydration goal, it is important to still drink plenty of water, possibly infused with lemon or mint, and not rely wholly on food or other drinks for hydration. 

Tips to increase your hydration levels 

Drinking small amounts regularly throughout the day is often easiest and helps to maintain steady hydration levels.  

Aim to drink a glass of water with each meal and have other drinks in between.  

If you or your loved one have mobility issues, try keeping a bottle of water nearby and have the goal of completing it throughout the day – this will help you keep tabs on your intake. 

Setting reminders on your phone can also help you to maintain hydration levels, as can building in drinks at ‘elevenses,’ an afternoon tea and a supper time hot chocolate, or similar.  

Vulnerable individuals requiring care will have a care plan in place with hydration goals and timings which are routinely monitored. 

With just a few minor changes, building in enough hydrating drinks to your day can have a major positive impact on your health, well-being and quality of life.  

Contact the team at Assist Care Group to find out how we can help you and your loved one.