Hydration in seniors: Maintaining daily well-being to live better

Hydration in seniors: how to maximize well-being as they age?

With increasing age, many factors promote dehydration, it is also one of the first metabolic disorders encountered in retirement homes and nursing homes. It can have disastrous consequences and is one of the top 10 causes of hospitalization in the elderly which can in some cases lead to death.

The heatwave of 2003 is an example of the seriousness of this phenomenon: more than 15,000 deaths among elderly people due to the heatwave in France, it is therefore important to know how to recognize the clinical and biological signs of dehydration in the elderly and how to overcome this problem.

The importance of hydration for health

The human body is composed of approximately 60% water, meaning that 60% of our body mass is represented by water molecules. This is essential for the proper functioning of the body: maintaining several essential functions such as: Brain function, regulating body temperature (thermoregulation), digestion, intestinal transit, maintaining healthy skin and proper functioning of joints, production of body fluids, such as tears and saliva, elimination, waste and toxins and finally maintaining immune functions.

As you will have understood, good hydration is essential to stay healthy.

This is all the more obvious when we see the consequences of dehydration which lead to many symptoms of dehydration on our well-being; headaches, cerebral and muscular fatigue, irritability... In addition, dehydration slows down the metabolism and the immune system, hence the importance of maintaining a good level of hydration on a daily basis.

Why do hydration needs increase with age?

Physiological changes of age

Physiological changes occur during aging and one of the first consequences is the reduction of water reserves. We note that with age, the body loses about 15% of its water content. We therefore have fewer reserves to fight against dehydration. Paradoxically, we tend to hydrate less with age, which can be explained by:

• The gradual loss of the sensation of thirst over the years, which sometimes goes as far as a disgust for water, inevitably leads to dehydration.

• Natural cognitive declines (neurological disorders, immobilization syndrome) make access to drinks more complicated.

• Kidney function becomes increasingly diminished (to the point of kidney failure), which leads to incontinence problems because the kidneys lose their ability to concentrate urine and retain water. The consequence is that despite the decrease in water mass in the elderly subject and their water intake, the urine will eliminate just as much water as when they had higher water intake.

• Fear of drinking : problems with incontinence or choking frequently encountered with age also lead some elderly people to drink less water to avoid these problems.

What are the pathologies and situations that can promote dehydration?

First up are digestive losses : episodes of diarrhea and vomiting are pathologies whose first consequences are dehydration. This must be remedied quickly, because water and electrolyte losses can be significant. In addition, the loss of minerals (electrolytes) makes it difficult to absorb water. In these situations of electrolytic deficit, rehydration solutions (ORS) are recommended to facilitate the assimilation of liquids. Hydratis 50+ is recommended for people aged 50 and over during a period of dehydration.

Skin loss : a sneaky cause of dehydration occurring most frequently during high heat (heat waves) in the elderly. Indeed, during heat waves, profuse sweating and heat stroke are more frequent, they also cause significant water loss.

In both situations, rapid intervention is necessary because severe dehydration can occur within a few hours, especially in this fragile population (seniors and infants).

Drugs that promote dehydration: the diuretic effect of drugs

The last factor to consider when it comes to dehydration in the elderly is medication. In fact, this is a population that is often polymedicated and some active ingredients have a mechanism of action that can aggravate dehydration.

Among these drugs we find:

· Blood pressure medications such as diuretics and ACE inhibitors often prescribed in seniors.

· Medicines that can disrupt kidney function : NSAIDs, Aspirin, ACE inhibitors, sulfonamide antibiotics, etc.

· Drugs that disrupt thermoregulation and sweating mechanisms .

· Medicines that can cause hyperthermia : neuroleptics, antimigraine drugs, etc.

Please note, if you have any questions regarding the diuretic properties of certain medications, ask your doctor for advice.

How to ensure you are well hydrated?

As you will have understood, over time we can no longer rely on thirst as the first sign of dehydration, but there are simple parameters to monitor in order to ensure that we are well hydrated.

The simplest and most reliable parameter to check is the color of the urine: the darker the urine, the less diluted it is and this is a sign of dehydration.

It is also advisable to know the signs of moderate dehydration, which are easy to correct in order to remedy it as quickly as possible and prevent it from getting worse. These signs are:

Weight loss of less than 10% of body weight

• Dry mucous membranes

• A depressed fontanelle

• Dark circles around the eyes.

• Cold extremities.

How to promote hydration as you age: Tips

Consume foods rich in water

We tend to forget that food contributes largely to our hydration, but with a varied and balanced diet, the foods we eat can provide us with up to a liter of water per day. Consuming foods rich in water, especially during periods of high heat, is a way to reduce the risk of dehydration.

Among the foods richest in water we find first of all fruits and vegetables such as: tomatoes, lettuce, cucumbers, zucchini, apples, watermelons and melons… The list is long and many recipes can be made to boost your hydration!

Meat also contains a lot of water provided it is fresh or raw because heat causes it to evaporate. For example, fresh chicken and raw meats contain between 60 and 65% water.

Consume hydrating drinks

It is recommended to drink about 1.5 liters of water per day, but plain water is a drink that quickly becomes boring. To achieve the daily goal, you can consume different types of drinks such as infusions, fresh homemade fruit juices, smoothies, vegetable broths. Skimmed milk is also a good alternative as a hydrating drink.

Warning : it is best to avoid alcohol, teas, coffee, sodas and other sugary drinks: these drinks have diuretic or indirectly dehydrating effects. Replacing tea and coffee with an infusion is a tip to reduce their consumption.

Hydratis 50+ rehydration solution

For effective and tasty rehydration throughout the day, it is possible to consume isotonic drinks: their composition of mineral salts and electrolytes promotes the assimilation of water. Hydration is therefore more effective than with classic drinks.

Hydratis 50+ is the first rehydration solution for seniors in prevention or during proven dehydration. It allows faster assimilation of liquids and adapted to the physiological constraints of the elderly. It also helps you support your metabolism, supports the nervous system, promotes muscle recovery, supports the immune system, antioxidant, reduces physical and cerebral fatigue, helps aid digestion.

The elderly are particularly vulnerable to dehydration due to the physiological changes induced by age.

But physiological variations due to age can have other equally serious consequences: in fact, with age, many people suffer from swallowing disorders resulting in choking. These are not to be taken lightly because the induced obstruction of the airways is an emergency requiring rapid and precise first aid. To find out more, do not hesitate to consult our article on choking.