Helping Older Adults Stay Hydrated This July

As we age, the body undergoes several changes that make maintaining hydration more difficult:

1. Reduced Thirst Awareness

The sensation of thirst becomes less reliable with age. Many older adults don’t feel thirsty until they are already dehydrated, so relying on thirst cues may not be the most reliable option.

2. Declining Kidney Function

Ageing kidneys are less effective at conserving fluids and balancing electrolytes. This speeds up fluid loss, especially in warm weather or when unwell.

3. Loss of Muscle Mass

Muscle stores water, and with natural muscle loss in older age, the body’s capacity to hold water decreases. This can contribute to feelings of fatigue and weakness.

4. Medication and Health Conditions

Common medications, including diuretics, corticosteroids and antihistamines, increase fluid loss or reduce the feeling of thirst. Meanwhile, conditions such as dementia, Parkinson’s or swallowing difficulties make it harder to drink regularly or independently.

Many older adults limit their fluid intake to avoid frequent trips to the toilet or due to worries about incontinence or possible accidents, particularly overnight. But skipping drinks can lead to an increased risk of urinary tract infections, confusion, and falls.

Care Professionals can make a big difference by:

• Making toilets easily accessible

• Encouraging regular sips throughout the day

• Reducing anxiety around toileting

• Making drinking a calm, social activity

Simple actions, like offering a favourite cup of tea or sharing a drink during a quiet chat, can help overcome fear or forgetfulness.

Drinks That Can Dehydrate

• Caffeinated coffee or strong black tea

• Alcohol

• Fizzy drinks with high sugar or caffeine content
  These act as diuretics or irritate the bladder, which can lead to needing the toilet more often, which may affect hydration.

Foods That Increase Dehydration Risk

• Salty snacks like crisps or salted nuts

• Processed meats

• Ready meals high in sodium

Reducing salt where possible can help minimise thirst and prevent unnecessary fluid loss.

Hydration alone isn’t enough, good nutrition is equally important in later life. It supports immunity, maintains muscle strength, and helps reduce recovery times after illness or injury.

Key Nutrients for Older Adults

• Protein: Chicken, fish, eggs, beans

• Carbohydrates: Rice, pasta, potatoes

• Calcium: Dairy, green vegetables

• Healthy Fats: Olive oil, nuts, oily fish

• Fibre: Whole grains, fruit and veg

Carers can assist by planning balanced meals, supporting appetite, and adjusting dishes to suit conditions like diabetes or swallowing difficulty.

Supplements That May Help

• Vitamin D: Supports bones and immune health; older adults may benefit from 10 micrograms daily

• Calcium: Needed for bone strength

• Vitamin B12: Supports energy and nerve function; absorption declines with age

Always speak with a GP before starting any supplement.

Older adults are less efficient at regulating body temperature, meaning they’re at higher risk of heat-related illness.

Warm Weather Strategies

• Keep blinds closed during peak heat

• Use fans or cooling cloths

• Dress in light, breathable clothing

• Offer cool drinks and hydrating snacks

• Avoid going outdoors during midday heat

Carers play a vital role in monitoring for signs of heat exhaustion, especially when temperatures rise unexpectedly.

At Home Instead East Herts and Uttlesford, we know that daily tasks like drinking water or planning meals are closely linked to independence and dignity. Our tailored home care services are designed to support every aspect of wellbeing, including hydration, nutrition, and the confidence that comes from knowing someone is there to help.

Whether you need a few hours of support a week or full-time live-in care, we’re here to help.

Because sometimes the smallest things, like a glass of water or a warm meal, can make the biggest difference.