Dehydration: What You Need to Know if You Are Over 60
Dehydration is a surprisingly common problem among seniors and can have serious consequences. It is estimated that 20-30% of the elderly are at risk (Harper, et al. 2014).
If you are over 60, it is quite possible that you are dehydrated! Even slight dehydration can be a problem.
Common health issues related to dehydration:
Digestive issues
Joint pain
Poor ability to detox
Urinary tract infections
Hypertension (Masento et al., 2014)
Digestive issues are common in part because saliva is mostly made of water. Our joints require lubrication and synovial fluid is mostly water. Our kidneys have a big responsibility. They flush out the body’s waste as well as toxins that have been processed through the liver. This is only the tip of the iceberg. Water is vital to almost every biological process in the body including blood pressure and temperature regulation.
Top reasons why dehydration is common over age 60:
Sense of thirst starts to diminish
Loss of muscle mass
Polypharmacy – the taking of numerous prescription drugs
Reduced kidney function (Harper, et al. 2014)
Humans are mostly water. In fact, new born babies are about 78% water. Adult men are about 60% water and woman are about 55% water. The difference among men and women is explained by the fact that men generally have more muscle than women and muscle contains more water than fat (Water School Science, 2019). Furthermore, seniors are at risk of losing muscle mass and when they do they also lose some water reserves. Fat contains far less water than muscle does.
Brain health and water:
According to an analysis of various studies looking at the link between hydration and the brain, “cognitive abilities and mood states are positively influenced by water consumption” (Masento et al., 2014). The elderly and children are both especially vulnerable to dehydration.
The problem with studying hydration in the general population is that it is hard to control for variables such as age, amount and kind of physical activity, weather, diet, and even the temperature of the water. Some studies show a strong link between optimal hydration and brain health and others are less conclusive or contradictory.
The easiest group to study are soldiers because they share the same age, diet, and physical exercise. It is easy for the military to control most of the variables. When subjected to extreme dehydration causing a loss of over 2% body mass, the results are very clear. Dehydration negatively affects their cognitive abilities including short-term memory (Masento et al., 2014).
Common medications that can cause dehydration:
Diuretics taken for hypertension or heart disease
Over-the-counter laxative products
Chemotherapy (Bonvissuto, 2020)
How much water do most adults require daily?
On average, men require 3.2 quarts of water daily, or about 13 eight ounce cups of water. Women require about 2.3 quarts, or about 9 eight ounce cups of water. However, the liquids in food do count towards the daily water requirement (Harper et al.,2014). Foods with a high water content include soups, salads and fresh fruit such as watermelon. On the other hand, both alcohol and caffeine are dehydrating because they stimulate the need to urinate.
How do you know if you are dehydrated?
The color of urine is a good indicator. Dark colored urine is a clear sign of dehydration. Clear urine may indicate excess water intake. Ideally, urine should be straw colored. Blood work can also reveal dehydration and the potential stress to the kidneys.
Proper hydration is critical to optimal health. That is why I usually recommend that my older clients start the day with 6-8 ounces of water left on the night stand.
Here is a short list of who should avoid drinking too much water:
People with advanced kidney disease must strictly follow their physician’s instructions and not exceed recommended water intake
Athletes competing in strenuous competitions such as a marathon should balance their water intake with electrolytes to avoid a condition known as hyponutremia or low salt.
Sources
Bonvissuto, D. (2020) What medications can cause dehydration? WebMD https://www.webmd.com/drug-medication/medicines-can-cause-dehydration
Harper, L., Bunn, D. & F.O. Jimoh (2014) Water-loss dehydration and aging (abstract). Mechanisms of Ageing and Developement
https://www.sciencedirect.com/science/article/abs/pii/S0047637413001280?via%3Dihub
Masento, N. Golightly, M, Field, D., Butler, L.T. and C.M van Reekum (2014) Effects of hydration status on cognitive performance and mood. Cambridge University Press. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7
Water School Science (2019) The water in you: water and the human body. USGA: Science for a Changing World https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
Disclaimer:
The included information is not meant to or should not be used to replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.