Hydration for seniors, how to maximize their 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 it is one of the top 10 causes of hospitalization in the elderly which can in certain cases lead to death.
The 2003 heatwave 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 made up 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: the maintenance of several essential functions such as: Brain functioning, regulation of body temperature (thermoregulation), digestion, intestinal transit, maintenance of healthy skin and the proper functioning of joints, the production of bodily fluids, such as tears and saliva, the elimination of waste and toxins and finally the maintenance of immune functions.
As you will have understood, good hydration is essential to stay in good health.
This is all the more obvious when we see that the consequences of dehydration which lead to many symptoms of dehydration on our well-being; headaches, brain and muscle 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 with age
Physiological changes occur during aging and one of the first consequences is the reduction in water reserves; we see that with age, the body loses around 15% of its water content. We therefore have fewer reserves to fight against dehydration. Paradoxically, we tend to hydrate less as we age, which can be explained by:
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The progressive loss of the feeling of thirst over the years, which sometimes goes as far as disgust for water, inevitably leads to dehydration.
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Natural cognitive declines (neurological disorders, immobilization syndrome) make access to drinks more complicated.
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Kidney function is increasingly reduced (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 reduction in water mass in the elderly and their water intake, the urine will eliminate just as much water as when they had higher water intake.
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Fear of drinking : incontinence problems or falsities frequently encountered with age also lead some elderly people to hydrate less to avoid these inconveniences.
What are the pathologies and situations that can promote dehydration
In first place are digestive losses : episodes of diarrhea and vomiting are pathologies of which one of the first consequences is dehydration. This must be remedied quickly, because the loss of water and electrolytes can be significant. Additionally, the loss of minerals (electrolytes) makes it difficult to absorb water. In these situations of electrolyte 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 discharge : a sneaky cause of dehydration occurring most frequently during extreme heat (heatwaves) in the elderly. Indeed, during heatwaves, profuse sweating and heat stroke are more frequent, they also lead to large water losses.
In these two situations, we must intervene quickly because severe dehydration can occur within a few hours, especially in this fragile population (seniors and infants).
Medications promoting dehydration: the diuretic effect of medications
The final factor to consider when it comes to dehydration in older adults is medications. Indeed, this is a population that is often poly-medicated and certain active ingredients have a mechanism of action that can aggravate dehydration.
Among these medications we find:
· Medicines against high blood pressure such as diuretics , and ACE inhibitors often prescribed for seniors.
· Medications that can disrupt kidney function : NSAIDs, Aspirin, IEC, sulfonamide antibiotics, etc.
· Medications disrupting thermoregulation and sweating mechanisms .
· Medications that can cause hyperthermia : neuroleptics, antimigraine drugs, etc.
Please note, if you have questions about the diuretic properties of certain medications, ask your doctor for advice.
How to make sure 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 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
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Dry mucous membranes
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A depressed fontanelle
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Dark circles around the eyes.
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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 consume can provide us with up to a liter of water per day. Consuming foods rich in water, especially during periods of high heat, is one way to reduce the risk of dehydration.
Among the foods richest in water we find first of all fruits and vegetables such as: tomatoes, lettuces, cucumbers, zucchini, apples, watermelons and melons… The list is long and there are many recipes. can be done to boost hydration!
Meat also contains a lot of water provided it is fresh or raw because the 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 around 1.5 liters of water per day, but plain water is a quickly boring drink. 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 better 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 for reducing 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 intended for seniors for prevention or during proven dehydration. It allows faster assimilation of liquids and is adapted to the physiological constraints of the elderly. It also helps 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 consequences that are just as serious: in fact, with age, many people suffer from swallowing disorders resulting in faltering. These should not be taken lightly because induced airway obstruction is an emergency requiring rapid and precise first aid actions. To find out more, do not hesitate to consult our article on false routes.
