Hydration Habits That Help With Healthy Aging

By Tammie Brown, MPH, RDN, LD

Recently, I was doing some research on food and healing while preparing for my upcoming knee replacement surgery. I wanted to create a meal plan to make things as easy as possible for my husband who will be taking care of me as I recover. I read a lot about increasing my protein—particularly including branched-chain amino acids—as well as vitamin C, zinc, and omega-3 fatty acids to support muscle repair. 

I also learned the importance of getting enough calcium, vitamin D, magnesium, vitamin K2, and phosphorus to help my bones heal properly. One thing that surprised me was the role hydration also plays in helping our joints heal.

As we get older, the amount of water in our body decreases, which means we have less water we can afford to lose before dehydration sets in. When our body is dehydrated, it not only slows down the healing process, but it also affects our energy and how we feel. 

And as if that isn’t enough, we also begin to lose our sense of thirst as we age, which makes it difficult to know when we need to rehydrate. Fortunately, I have a few tips and strategies to help you avoid dehydration so that you can keep your body healthy, hydrated, and feel its best even as you age.

Why Hydration Is Important Especially as We Age

Hydration is important at any age, but it is even more important as we age. As we get older, our total body water declines from 60% to 50-55%. This is due to the loss of lean body mass, or muscle, as muscles hold more water than fat does. It’s the natural atrophy of tissue.

Renal function declines, and hormonal changes occur. Medications like diuretics also play a role in our ability to stay hydrated. We also begin to lose our sense of thirst. Our body doesn’t tell us we need to rehydrate the way it did when we were much younger.

This is a natural part of the aging process. It’s more than simply not drinking enough water; our body is naturally trying to go to what I like to say, "a raisin state." 

Think about what a raisin is. It’s a dehydrated grape. As babies we’re like plump little grapes, but as we lose water in our body, we start to shrivel up. And it’s not a bad thing. It just means we need to be a bit more intentional about our fluid intake so that you don’t shrivel prematurely!

How to Tell If You're Dehydrated

One way that I know that I’m dehydrated is that I get a cotton mouth. My mouth feels very, very dry. But as I age that may no longer be a reliable indicator for me, and you may not ever experience cotton mouth. So, what are some other indicators of dehydration?

Here is a quick summary:

• Decreased energy
• Dark colored urine (sometimes medications can also cause this)
• Lightheadedness or dizziness
• Headaches
• Urinary tract infections
• Skin that doesn’t bounce back when tugged on

When you notice you’re experiencing these symptoms, you may be dehydrated, especially if you haven’t had a drink in a while. Dehydration becomes more dangerous as you age.

Sometimes, people can become a bit zealous about hydration and can actually overhydrate, which isn’t good either. So, if you don’t have any signs of being dehydrated, here are physical signs that indicate you are well hydrated:

• Clear yellow or pale yellow urine (unless you’re taking medication)
• Moist lips, tongue, and eyes (your eyes aren’t dry and irritated)
• Skin that bounces back when gently pinched
• Good energy levels
• Good bowel movements (you’re not constipated)
• Good blood pressure
• No confusion (some older adults, when they're dehydrated, become confused)

My Top Strategies for Increasing Water Intake

To increase your water intake, you have to be intentional. Your sense of thirst diminishes as you age, so it will be important to pay attention to your water intake so you don’t become dehydrated. It’s going to take planning and preventative methods to keep ahead of the dehydration versus the reactive method.

 

Here are a few strategies I recommend to my clients to help them stay ahead:

• Carry a Container with You

This is my personal favorite. I like to carry around a big tumbler full of water because it’s a physical reminder for me to drink water. I look at it and think, “Have you sipped that today?” I take it with me everywhere. If you’re worried about your water getting warm, fill it with ice and let it melt through the day, then you’ll have cold water with you. You always need to have a source of fluid, especially when you’re outside.

• Pay Attention to Your Diet

Ensure you’re getting enough fruits and vegetables in your diet, as they have a high water content. Also watch your salt intake. Eating too much sodium can work against your hydration efforts. Your sodium intake should be around 2300 mg per day.

• Keep a Water Calendar

Some people like to keep a water calendar. If they have a goal of six glasses of water a day, for instance, every time they have a cup, they mark it on the calendar. 

What If You Don’t Like the Taste of Water?

Some people don’t like the taste of tap water. Others don’t like the taste of plain water. That’s okay, because you have options. Hydration isn’t just about the amount of water you drink. It’s also based on your electrolytes.

Gatorade is an option, or low sugar gatorade if you need to watch your sugar intake. You can easily flavor tap or filtered water. Think about your flavor preferences, what you do and don’t like. Do you like citrus fruits? Then, add lemons and oranges to your water. 

If you prefer something sweet, add a little honey in it or maple syrup. You could even add a small pinch of salt or a fresh sprig of mint, and drink it chilled so it doesn’t have a strong “minty” smell.

Another idea is to create your own drink using sparkling water. Puree fruit like strawberries, blueberries, raspberries, blackberries, lemon, or any combination you enjoy, and add them to your sparkling water for a nice little non-alcoholic cocktail. 

Ultimately, it’s important for you to figure out what you like, not what everyone else likes. Someone can give you a recipe, and you can try the recipe, but it might not fit your flavor palate. You’ve got to adjust it to what you like. 

Small Steps Lead to Big Results

If you’ve struggled in the past to drink more water or keep up with your fluid intake, remember small steps lead to big results. It’s not about “all or nothing.” I’m not the type of dietitian who’s going to tell you, you can’t have cupcakes, candy, sodas, or your favorite dishes. I believe you can have all those things. It’s just about how we make them fit. 

 

I’ll share a story from my own life. Even though I’m a dietitian, I love Coke! I used to drink a 12-ounce bottle of Coke every day. When I decided to cut back, I didn’t cut out Coke altogether and switch to water. I had to teach myself how to cut back. 

 

I started by drinking half a bottle instead of a whole one, sipping it slowly through the week. By the end of the week, the soda was so flat, I didn’t want it. That helped me switch to drinking more water. I still drink Coke, but only occasionally. The last time I had Coke was about 3 months ago.

The same can be true for you. When it comes to drinking more water, take small steps. It’s a process. You’re learning to retrain the brain to develop better habits. 

Conclusion

Growing older isn’t a bad thing. It’s just the circle of life, but as we age it’s important we pay attention to our hydration to keep our body healthy, hydrated, and feeling its best even as we grow bolder with each passing year.

 

I encourage you to reflect on your hydration habits. If you need a little accountability, I’m here to help. Feel free to message me on LinkedIn or visit my website to learn how to schedule a free consultation.