Julia Cecil, RD, LDN, Registered Dietitian

The risk of dehydration increases as we age, making proper hydration even more important in the golden years. There are various causes of dehydration in the older population. As the body ages, it is natural to have a decline in thirst. The body also experiences age-related decreases in muscle mass which shrinks the body’s storage room for water. Older adults can also have chronic conditions such as kidney disease, heart disease, and diabetes or certain medications that may interfere with the body’s fluid balance. Older adults can stay hydrated through a variety of beverages, foods, and lifestyle changes.

How much should I drink?

The U.S. Dietary guidelines recommend older adults drink:

• Males: 13 cups (3 Liters) per day
• Females: 9 cups (2.2 Liters) per day

What should I drink?

Water is the gold standard for hydration but not everyone enjoys drinking water. Some other hydrating beverage options include:

• Fruit infused water
• Sparkling waters
• Low-calorie flavored water
• Low sugar and 100% natural fruit juices
• Low sodium vegetable juices
• Decaffeinated or herbal teas
• Low sodium broth
• Milk and plant-based milks
• Smoothies

What foods are high in water?

Some foods contain a considerable amount of water which can help keep older adults hydrated along with drinking fluids.

• Fruits and vegetables (especially melons, berries, peaches, cucumbers, celery, zucchini)
• Popsicles and jello
• Ice cream, sherbet and sorbet
• Cottage cheese and yogurt
• Cooked lentils and beans
• Oatmeal cooked in water or milk

What should I avoid to prevent dehydration?

Some foods and beverages may contribute to dehydration.

• Caffeinated drinks (soda, regular coffee, black and green tea, energy drinks)
• Alcohol
• Canned soups and broths high in sodium

How can I change my lifestyle habits to stay hydrated?

• Use larger cups
• Leave a glass by your bedside
• Carry a reusable water bottle with you when on the go
• Choose a variety of beverages
• Stay in a climate controlled area on hot days

Resources:

Godman, H. (2024, July 1). Using food to stay hydrated. Harvard Health.

https://www.health.harvard.edu/healthy-aging-and-longevity/using-food-to-stay-hydrated

U.S. Department of Veteran Affairs. (2022, October). Preventing dehydration in older adults nutrition. USDA.

https://www.nutrition.va.gov/docs/UpdatedPatientEd/PreventingDehydrationInOlderAdultsOct2022.pdf