Rising temperatures are enough to encourage most of us to drink more on a hot day. It's a simple concept, yet most older adults remain at risk for dehydration - a lack of body fluids. Adequate hydration is critical to most body functions. A lack of fluids causes the body to become starved for oxygen and much-needed nutrients, the effects ranging from weakness and confusion to difficulty breathing. Commonly known effects are heat cramps, heat exhaustion and heat stroke. Any or all of the above can put older adults in a dangerous or even life-threatening position.
Most heat advisories target senior citizens because they are most at risk to become dehydrated. As a general rule, older adults already have less body fluid than younger adults (50 percent of their weight versus 60 percent). Changes in one's physical condition as we age, such as the ability to get up and get a drink of water or difficulty in reaching for a glass, may discourage an older adult from accessing fluids more frequently. Older adults have a decreased thirst sensation, so they may not recognize when they are thirsty. Keeping hydrated can also be a challenge for someone with a decline in cognitive skills, such as confusion or a loss of memory. Certain medications can result in fluid loss, particularly those prescribed for hypertension. It's important to check your prescriptions for any alerts.
Symptoms that may identify dehydration are weight loss, an increased heart rate, low blood pressure, nausea, increased skin turgor (elasticity), sunken eyeballs and a decreased functional ability. In some cases, weakness, trembling, lethargy and even confusion can be attributed to dehydration. Watch your ankles for swelling or decreased trips to the bathroom.
When the atmosphere is humid, we tend to perspire more, resulting in additional loss of body fluid. Being outdoors for even 20 minutes can produce redness, rash or blisters. When going outside, apply sunscreen and Chapstick (or similar product) frequently.
One or more of the following methods can be used to stimulate hydration:
- Encourage drinking a favorite beverage between meals and with meals. Coffee is not a good source of fluids. The caffeine makes it a diuretic, so you may lose even more fluid.
- Serve cold drinks cold and hot drinks hot.
- Eat fruit that has a high water content, especially watermelon.
- If a drink of water is unappealing, eat ice pops. Look for sugar free if you're monitoring your sugar intake.
- Keep fluids nearby for easier access.
It's always a good idea to drop in on an elderly neighbor, friend or relative during periods of extreme heat and remind them to drink. If they're exhibiting any symptoms of dehydration, encourage them to seek medical attention.
How much fluid a person needs every day depends on their body size and medical history. Not everyone needs eight 8-ounce glasses of water. Consult your health care provider for your fluid intake needs and don't hesitate to ask any questions you have on your mind.
(Provided by Mountain View: A Nursing and Rehabilitation Center, Coal Township, "Sensible Seniors" appears on the Health and Fitness page on the first Monday of each month.)