The importance of hydration in seniors

Proper hydration in older adults helps maintain their health. It helps eliminate toxic substances from the body and regulate body temperature in the event of a heatwave or high fever. However, older adults are more likely to be dehydrated than the general population, with body water content decreasing by approximately 15% between the ages of 30 and 70. Dehydration results from various factors, such as physiological changes, including changes in kidney function or the perception of thirst. (See the article "Hydration in Seniors" for more information.)

The role of water and hydration

Water plays many roles in our bodies: maintaining blood volume, eliminating toxic substances, transporting nutrients between cells, regulating body temperature, protecting the brain, maintaining good brain activity, and maintaining good physical condition. By prioritizing proper hydration, seniors will maintain optimal cell and organ function, and thus age better while remaining fit and with a good quality of life.

How to optimize your hydration?

Maintaining good hydration levels can be difficult, especially after a certain age.

But how do you go about it? There's no magic formula, but rather a few good habits to incorporate into your daily routine that will improve your hydration and well-being every day.

What are the best foods for hydration?

Hydration comes from drinking, yes, but also from eating. In fact, we note that we consume nearly a liter of water per day through the food we eat!

Food is therefore a source that should not be neglected and to ensure that we take full advantage of our meals to hydrate ourselves, here are some tips:

At the top of the list, to promote hydration, we unsurprisingly find fruits and vegetables!

Here is the list of fruits and vegetables richest in water according to the seasons:

Summer vegetables	Winter vegetables
Eggplant Cucumber Zucchini Radish Bell pepper	Carrot Squash Endive Turnip
Summer fruits	Winter fruits
Melon Watermelon Strawberries Tomato	Mandarin Apple Pear Kiwi

A diet rich in vegetables and fruits will allow you to supplement your water needs, thanks to foods rich in water, while providing the vitamins and minerals that the body needs.

Other food categories such as meats, bread, cereals, are less rich in water, but essential for balance.

Other tips: Limit diuretics, which increase urinary secretion and thus lower hydration levels: these include alcohol, coffee, tea, sodas, and sugary drinks.

Finally, here are some ideas for starters, main courses and desserts to optimize your fluid intake through your diet:

Hydrating starter ideas	Hydrating meal ideas	Hydrating Dessert Ideas
- Zucchini soup - Carrot and celery broth - Sun-drenched vegetable gazpacho - Cucumber salad	- Black pollock and pan-fried zucchini - Stuffed tomatoes - Cod and julienne of vegetables - Vegetable tian	- Watermelon melon salad - White cheese with red fruits - Apple banana smoothie - Sorbet

Hydrating drinks:

It is recommended to drink an average of 1.5 liters of water per day, depending on your body type, environment, and lifestyle. Therefore, generally more during physical exertion or in particular outdoor conditions (cold and dry weather).

But drinking just water can sometimes seem boring, so it's worth flavoring your water if it can help you drink more fluids throughout the day.

An idea! Let fruit and/or herbs infuse in your water overnight in the fridge, for example cucumber and lemon, strawberries, kiwi, basil, mint, and pineapple.

Also consider juices or blended fruits ! Smoothies, for example, are highly hydrating and nutritious, made with fruit juices and fresh frozen fruits, almond or soy milk, and ready in just a few minutes. Fruit juices with no added sugar are also a great option.

Broths are also a good way to hydrate while eating, and are popular in winter! The idea is to immerse one or more ingredients in boiling water to flavor the liquid – serve hot! The water will thus be enriched with vitamins B9, C, and minerals like calcium or magnesium if the ingredients are based on carcasses or vegetables.

Finally, some studies suggest that skim milk is a good hydrator. Beverages that contain small amounts of sugar, fat, or protein provide more moisture to the body. Milk contains a balanced amount of sodium, which helps retain water in the body longer and promotes hydration.

Other drinks should be avoided, such as alcohol, for starters, which dehydrates the body. Also, tea and coffee are false friends. The caffeine they contain causes a diuretic effect (noticeable in large doses). Finally, cold sodas should be avoided. Rich in added sugars, they hydrate our cells less quickly because the glucose arriving in the blood increases the osmotic pressure (transfer of solvent from the least concentrated solution to the most concentrated solution until equilibrium is reached) and thus slows the passage of water into our cells.

Hydrate during heatwaves and intense heat

Maintaining good hydration involves drinking water, eating food, and lifestyle habits.

It is recommended that seniors drink at least the equivalent of 8 glasses per day, with the ideal being a daily consumption of 1.5 – 2L of water per day and this need increases during periods of extreme heat.

So remember to have a bottle of water or a water bottle handy. During heatwaves, choose fruits and vegetables rich in water, such as cucumbers or watermelon. Tip: prepare fruit salads, fruit compotes, or sorbets.

If you eat little or less than usual, the reduction in water intake from food must be compensated by increased hydration: Accelerate your hydration with Hydratis tablets (one tablet in a glass of water), to allow your body to withstand and combat high temperatures.

Cool off with a fan or mist maker. If you don't have one, opt for cooler showers to lower your body temperature.

Keep the atmosphere cool by closing shutters, curtains or blinds during the day and trying to create air currents.

When going out, prefer shaded areas, and times such as early morning or evening, with sun protection, light clothing and preferably light colors.

Know the signs of dehydration: headaches, weakness, dizziness, nausea, or cramps. If in doubt, increase your hydration, and don't hesitate to contact your doctor or pharmacist for other advice tailored to your daily life.

The importance of mineral salts in diet and hydration

Mineral salts come from rocks, and a daily intake is essential for the proper functioning of our bodies. You may be familiar with them: calcium, sodium, phosphorus, sulfur, and potassium. All of these salts are necessary and complementary for the proper functioning of the body and can be found in water and food.

Each of these salts plays an essential role in the proper functioning of our body. Sodium is essential for the proper distribution of water in the body, the regulation of blood volume and blood pressure. It retains water in our tissues and prevents dehydration. Note that too much sodium (=salt) could have harmful effects such as water retention, thirst, kidney dysfunction, or even hypertension. It's a fine balance to find. Also, calcium helps regulate heart function and maintain the structure of bones and teeth. Sulfur is very important for maintaining the structure of our cells and is said to have anti-inflammatory and antioxidant effects. Finally, magnesium is essential for the synthesis of GABA, a neurotransmitter, i.e., an element of the brain that acts as a messenger. This messenger promotes relaxation, affecting mood and sleep.

In short, minerals are often overlooked when it comes to our diet and hydration. Yet, they are essential to the proper functioning of our bodies. This is why, in cases of dehydration, supplementing with minerals will be a real boost for our body, and our mind!

Recommendation to ensure good hydration in the elderly parent:

• Discuss hydration as a family and its benefits.

• Carry a water bottle for the day, and why not equip your glasses with straws to make drinking easier.

• Remind loved ones to hydrate well, often and in small quantities.

• Vary the pleasure with flavored water or fruit juices without added sugar, herbal teas.

• Favor a soup, broth or broth component during a meal.

• Treat yourself by choosing foods rich in water, that is to say, by favoring fruits and vegetables.

List of foods rich in water:

Food	Percentage of water
Tomatoes, lettuce	95%
Fresh fruits and vegetables	90%
Apple juice	87%
Whole milk	87%
Raw meats	65%
Fresh chicken	70%
Cheeses (variable)	37%
Fresh bread	35%
Butter	15%

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