Hydration and Aging: A Crucial Connection

With summer heatwaves becoming more frequent, staying properly hydrated is more important than ever - especially for seniors. As we age, our bodies naturally retain less water. At age 25, water makes up about 62% of our body weight, but by age 70, this drops to around 53%. This means older adults have lower water reserves and must rely more on external fluid intake.

Why seniors are more at risk of dehydration

One major challenge is that the sensation of thirst tends to decline with age. Older people often don’t feel thirsty, even when their bodies need water. By the time they do, dehydration may already be underway. In addition, many older adults experience a loss of appetite. Eating less also means taking in less fluid from food, which further increases the risk of dehydration.

Do hydration needs decrease with age?

No. In fact, hydration needs remain the same - sometimes even increase - especially in hot weather. Seniors should aim to drink at least 1.5 liters of water per day, and up to 2 liters during heatwaves. This includes water, herbal teas, broths, or other hydrating beverages. Every glass counts.

Smart tips to stay well-hydrated

• Drink regularly: Don’t wait to feel thirsty. Sip water throughout the day.
• Be mindful of reduced appetite: Choose water-rich foods like fruits, vegetables, and soups.
• Limit alcohol, as it increases dehydration risk.
• Reduce excess sweating by staying cool and avoiding strenuous activities in the heat.
• A pinch of salt in meals (if medically safe) can help retain hydration.

Looking out for our loved ones

Caregivers and family members can play a key role in supporting proper hydration. Encouraging small, frequent sips, offering a variety of beverages, and watching for signs like dry mouth, fatigue, or confusion can help prevent complications.

At Senup, we know that hydration is more than a health tip - it’s a daily act of care that helps preserve quality of life, especially for our elders.