We are blessed in South Florida to enjoy beautiful sunshine all year long. But over the summer months, that sunshine can become dangerous – especially for senior citizens who love being outdoors. It is easy to become dehydrated in the heat of the day, and this condition can make people very ill. Staying hydrated, therefore, should be a main concern for any Florida resident.
Did you know? The body is 60% water. Our skin, providing an external barrier for our body, requires proper hydration to stay strong and healthy. Water is vital for the proper functioning of our immune system , as well as virtualy every function of the body.
Dehydration occurs when the body loses more fluid than absorbs. It occurs most often during the sizzling summer months and is especially perilous for seniors. Aging results in an overall decrease in total body fluids, creates a lower thirst response, and causes lower kidney function. Many older adults also take prescription medications that can result in water loss due to frequent urination.
If you notice that you are thirsty, you’re already dehydrated. Typical symptoms of dehydration include:
- Less frequent urination, and darker urine than usual
- Dizziness or lightheadedness
- Muscle cramps and dry mouth
- Fatigue and drowsiness
- Sunken eyes
Stay Hydrated! Recommendations for Seniors
Drink Your Water: It’s true – you need to make sure you are drinking enough water every day. In general, 80% of fluid intake comes from beverages, and the remaining 20% is derived from diet. Seniors should make sure their water intake is adequate. It is typically recommended seniors drink and average of 5 cups of water a day.
Eat Smart Foods: Although only 20% of water intake is typically through food, taking in moisture-rich foods can make hitting your water threshold easier each day. Foods that contain at least 85% water include cucumber, celery, tomatoes, zucchini, watermelon, spinach and strawberries. There are many more foods on the list, including fresh fruits and green leafy vegetables.
Set an Alarm: If a senior has a smartphone, they can set an alarm to remind them to stop several times a day and have a glass of water. Once every 30-60 minutes is recommended through the summer months especially. Make sure the alarm volume is set high enough to hear and get your attention, and get into the habit of always taking that drink when the alarm goes off – no cheating.
Up Your Intake When Active: Even moderate exercise in the summer months requires you to stay hydrated even more. Activity in the summer sun speeds up dehydration. If you take a walk or do any exercise suring the summer, always have a water bottle, and take frequent breaks. Be sure to drink more when you are done with your activity.
Add a Dash of Flavor: Many people don’t like drinking plain water, and the thought of upping their water intake seems impossible. If that’s you, add some flavor. You can add lemon, lime, cucumber, watermelon or berries into your water. This gives some light flavor without adding sugars or processed ingredients. If you really don’t want to drink only water, choose sugar-free iced tea or lemonade, but avoid caffeine – which can dehydrate further.
Staying hydrated during these months may be more problematic for seniors, but it’s vital for health and wellness.
A Banyan Residence provides an active and fulfilling lifestyle for seniors in The Villages looking for an assisted living and memory care residence.
