Water
Up to 60 percent of the adult human body consists of water, according to StatPearls. Your brain and heart are about 73 percent water, your lungs 83 percent, and your bones 32 percent.
At all ages and stages of life, your body depends on water. Hydration remains key to staying healthy and feeling good.
In addition to helping the body build new cells, eliminate waste, keep joints lubricated, and more, water is an essential part of a system that maintains fluid and electrolyte balance. Electrolytes are minerals in the body that carry an electric charge. They help regulate nerve and muscle function, hydrate the body, balance blood pressure and acidity, and rebuild damaged tissue, according to MedlinePlus.
In older adults, this electrolyte regulation system may no longer function correctly on its own, according to research. This makes dehydration more common — and makes adequate hydration even more important.
What’s more, as you age, the amount of total water in your body decreases, as does your ability to sense thirst, per the National Council on Aging, which means dehydration can come on quickly.
Knowing When You’re Dehydrated
According to Age UK, symptoms of dehydration in older adults include:
- Feeling thirsty
- Lightheadedness
- Tiredness
- Confusion
- Loss of balance and an increased likelihood of falling
- A dry tongue, lips, or mouth
- Changes in how often you pass urine
- Constipation
If you suspect you’re dehydrated, try drinking small amounts of water frequently. If your symptoms don’t improve or become severe, call your doctor or go to the hospital. According to Cleveland Clinic, severe dehydration can lead to seizures, kidney failure, coma, and even death.
Hydration Requirements for Older Adults
There’s no specific recommendation on how much water older people need to drink. Water needs vary by weight and activity level as well as the other fluids and foods you consume.
However, as a person ages, their body composition may leave them with less water than younger adults, according to the National Council on Aging. They are also more likely to take medications that increase the risk of dehydration.
According to the National Council on Aging, experts recommend drinking about 13 cups of water per day for males 51 years and older and 9 cups for females of the same age.
That said, it’s possible to drink too much water. Talk to your doctor about how much water you be drinking if any of the following apply to you:
- You have a condition like thyroid disease
- You have kidney, liver, or heart problems
- You’re taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain medications, and some antidepressants
If you are vomiting, have diarrhea, or exercising more, especially outside in warm weather, your hydration needs will increase, so be sure to drink more water.
Recommended Fluid Intake for Older Adults
Aim for at least 9 to 13 cups of water per day, depending on your sex and physical needs. Drink more water if you’re active or sick. Talk to your doctor about the ideal amount of water for your body and any health conditions that may affect your hydration requirements.
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