Click the link to download a .pdf copy of ElderHealth’s Dehydration Prevention presentation by Melissa Koon, ARNP. Below is the information from the presentation in blog format.
Our bodies are made up of approximately 65% of water. The brain is around 85% water. A Loss of just 1-2% of total body water can impair brain function causing a range of problems from mild confusion to severe delirium.
Dehydration is an all too common cause of problems for the elderly. It is one of the top 10 reasons for being admitted to a hospital in this age group.
Melissa Koon, NP, ElderHealth
Some essential functions of water in the body:
- Maintain a normal temperature
- Promote normal brain function
- Keep the joints lubricated and cushioned
- Protect the brain and spinal cord
- Support normal bowel movements
Aging predisposes to dehydration due to:
- Loss of muscle
- Decreased thirst
- Decreased fluid intake from a more restricted diet
- Forgetting to drink due to memory loss
- Difficulty obtaining drinks due to communication and/or mobility
- Swallowing problems
- Fear of incontinence
- Medication use (e.g. diuretics, laxitives)
- Illness (especially with fever, diarrhea, and/or vomiting)
Other major factors that affect hydration needs:
- Height and weight
- Physical activity levels
- Weather / climate
Major signs of dehydration:
- Dry mouth
- Dry skin
- Decreased frequency of urination
- Dark colored urine
- Constipation
- Dizziness (especially with standing)
- Low blood pressure
- Rapid heart beat
- Weak pulse
- Muscle cramps
- Weakness, fatigue, falls (!)
- Headaches
- Confusion, irritability (!)
Staying Hydrated
Exactly how much anyone should drink to avoid dehydration depends on the several factors (age, weight, height, activity level, climate/temperature, etc.) However, there are some general guidelines to keep in mind.
General Gender-Based Recommendations For Daily Water / Fluid Intake
| Women | 2.5 liters | 85 oz | 10 cups |
| Men | 3.5 liters | 120 oz | 15 cups |
General Weight-Based Recommendations For Daily Water / Fluid Intake
| Weight | Ounces of Water Per Day | Number of Cups Daily |
| 100 lbs | 50 oz | 7 cups |
| 120 lbs | 60 oz | 8 cups |
| 130 lbs | 70 oz | 9 cups |
| 140 lbs | 80 oz | 10 cups |
| 150 lbs | 90 oz | 11 cups |
| 160 lbs | 100 oz | 12 cups |
| 170 lbs | 110 oz | 13 cups |
| 180 lbs | 120 oz | 15 cups |
| 190 lbs | 130 oz | 16 cups |
Specific / individualized recommendations using online calculators:
| Everyday Health | Calculator-Online | Giga Calculator | Rehydrate Pro |
|---|---|---|---|
| Gender Weight Fruit & Vegetable Intake | Gender Weight Activity Levels Weather / Climate | Age & Gender Height & Weight Activity Levels | Gender Weight Activity Levels Weather / Climate Altitude |
About 20 percent of your daily fluid should come from the foods you eat. Fruits, vegetables, and soups are some of the best food sources of fluid.
Hydrating Foods
| Fruit | Vegetables | Water + | Other |
|---|---|---|---|
| Apples Blueberries Cantaloupe Grapefruit Grapes Kiwi Mangoes Oranges Peaches Pears Pineapple Raspberries Star fruit Strawberries Watermelons | Bell peppers Broccoli Cabbage Carrots Cauliflower Celery Cucumber Eggplant Jicama Kale Lettuce Radishes Spinach Tomatoes Zucchini | Sparkling water Flavored water w/ Coconut Cranberry Cucumber Ginger Lemon Lemongrass Lime Mint Orange Parsley Peach Pomegranate Raspberry Rosemary Strawberry Turmeric | Applesauce Coffee ** Crushed ice Jello-O, Jelly Drops Juices Meal replacement drinks Milk Nutritional supplements Popsicles Pudding Smoothies Soups Sports drinks Tea ** Yogurt |
** Coffee and tea tend to increase urination and contribute to dehydration. However, this can be avoided by consuming small amounts and/or using caffeine-free options.
Consider individual needs and preferences:
Appearance
- For example, a beverage may be more appealing if served in a pretty glass or with garnish.
- Consider serving a healthy smoothie in an old-fashioned soda fountain glass with a piece of fresh fruit on the rim.
Taste
- Soups and broth can taste and feel more like a meal and less like a drink.
- For those who prefer sweets, popsicles, milkshakes, and smoothies may be better options.
Texture
- E.g., thickness, creaminess, smoothness, lumpiness, stickiness, grittiness, etc.
Temperature
Learn more about about Sensory-Rich Experiences Help Caregivers Communicate With Elderly Patients
- Offer drinks regularly and keep them accessible.
- Encourage drinking a full glass of fluid every time medications are taken.
- Consider using modified containers if necessary (e.g. with lid, handles, and/or straw).
- Increase fluid intake in warmer/drier conditions & before/after physical activity.
- Encourage additional fluids when experiencing fever, vomiting, and diarrhea.
Some online ideas and recipes:
- 7 Recipes to Help You Stay Hydrated
- 10 Best Foods to Boost Your Hydration (and How to Eat Them)
- 11 Hydrating Snacks Under 250 Calories
- 13 Summer Recipes to Help You Stay Hydrated
- 43 Recipes That’ll Help You Stay Hydrated
