Your doctor can help you come up with a hydration plan that meets your personal health needs and lifestyle. National Library of Medicine. Adult Dehydration. Vinu A. Vij et. Journal of Clinical and Diagnostic Research. Guillermo Bracamontes-Castelo et.

Effect of water consumption on weight loss: a systematic review. Nutrición Hospitalaria. An et. Plain water consumption in relation to energy intake and diet quality among U.

adults, — Nutritional Epidemiology. Get information on prevention and how to manage ongoing health conditions focused on physical and mental health. From exercise tips to diet and nutrition, this is your one-stop shop for caring for yourself and loved ones. We use cookies to give you the best experience on our website.

For more information on what this means and how we use your data, please see our Privacy Policy. Skip to Main Content. About Us Donate to NCOA Take Action Attend an Event Get the Latest Research Adviser A A. Older Adults Find Content COVID Falls Prevention Health Medicare Money Work and Retirement.

Professionals Find Content Center for Benefits Access Center for Healthy Aging National Institute of Senior Centers Aging Mastery® NCOA Connect.

Back to Main Menu Older Adults Find Content COVID Falls Prevention Health Medicare Money Work and Retirement. Back to Main Menu Professionals Find Content Center for Benefits Access Center for Healthy Aging National Institute of Senior Centers Aging Mastery® NCOA Connect.

Find us on Social. Hydration for Older Adults 10 Reasons Why Hydration is Important Jan 16, 5 min read. Key Takeaways Drinking plenty of water is a simple yet vital part of maintaining good health, especially as we get older.

Digestive harmony Your body needs water in order to digest food properly. More energy Dehydration can slow down circulation and affect the flow of oxygen to your brain.

Weight loss and weight management Since it provides a sense of fullness, water can help you feel satisfied in between meals—instead of heading to the snack cupboard. Consider this: One study of women with excess weight found that drinking additional glasses of water before each meal resulted in substantial reductions in body weight, body mass index, and body composition.

They also reduced their overall intake of sugar, cholesterol, sodium, and saturated fat. Better temperature regulation Research shows that when you're dehydrated, your body stores more heat. Kidney stone prevention Kidney stones are clumps of mineral crystals that form in the urinary tract.

Healthier heart Your blood is made up largely of H2O. Fewer headaches Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some people. Here are some tips: Eight glasses a day is an easy rule to remember and a good general target. For example, if you weigh pounds, aim to drink 50 ounces of water each day.

When you feel thirsty if not before , drink. Make it a point to drink a big glass of water with every meal. Focus your hydration strategy on water or low-calorie beverages like sparkling water, plain coffee or tea, or flavored water.

Carry a large, reusable water bottle with you throughout the day and refill it as needed with clean drinking water. Certain situations will require you to drink more water to maintain good hydration. Sources 1. Was this helpful? Yes No. More Ways to Manage Your Health Get information on prevention and how to manage ongoing health conditions focused on physical and mental health.

Explore More. Related Articles. Older adults should try to replace caffeinated, sugar-sweetened drinks with water. Try some of the flavorful recipes mentioned above if the water seems too bland. Hydrate before, during and after physical activity Dehydration can occur from physical activity if fluid lost through sweating is not adequately replaced.

Hydrating before, during and after physical activity will help older adults avoid dehydration. Adults should aim to drink 8 ounces of water before physical activity, sip water throughout the activity and drink 16 to 24 ounces of water after the activity.

This is especially important for people who sweat heavily. Beverages with electrolytes should be added if a person's sweat smells or tastes salty. Older adults should also be aware that certain conditions can increase fluid loss. These include: Temperature. Higher temperatures increase sweat loss.

The longer the activity, the greater the fluid loss. Body size and gender. Larger people generally sweat more, and men tend to sweat more than women. Intensity of the activity. A harder workout will cause individuals to sweat more.

Know the warning signs of dehydration It's important to know the warning signs of dehydration! If older adults notice any of these warning signs, they should drink more water immediately.

Dehydration warning signs include: Thirst. Dry mouth. Lack of energy. Light-headedness or dizziness.

Electrolytes are minerals in the body found in bodily fluids such as blood and urine, per MedlinePlus. They help manage a number of bodily functions, including nutrient absorption, waste removal, and water distribution in the body. Sweating, vomiting, and diarrhea can all lead you to lose electrolytes, leaving you feeling dehydrated or causing muscle cramps and spasms, as the Cleveland Clinic notes.

People who work out intensely for about an hour, or exercise in the heat, ought to consume a sports drink to help replenish electrolytes, Sumbal says. One of the keys to replenishing lost electrolytes is choosing your sports drink wisely.

You can also find electrolyte powder or tablets, which you can mix into a bottle of water, at many drugstores. Coconut water replenishes lost electrolytes such as potassium , sodium, and manganese, according to Mayo Clinic but check the label to confirm the electrolyte content, which varies by brand.

Many people choose sugar-free, calorie-free, or low-sodium sports drinks, which are commonly available at the grocery store. Avoid highly caffeinated , high-sugar energy drinks such as Red Bull and Monster, which can lead to increased blood pressure, irritability, restlessness, and a higher risk of dehydration, according to past research.

And keep in mind that adults and children alike should opt for sports drinks over water only during strenuous exercise that lasts for over an hour, per UnityPoint Health. As an electrolyte, magnesium helps restore hydration status during recovery, notes Caroline Thomason, RDN, CDCES , a nutrition coach based in Northern Virginia.

In this case, consider adding more magnesium-rich foods to your diet — opt for legumes, nuts, seeds, whole grains, leafy greens, milk, and yogurt. Fortified foods, like fortified cereals, can also help you boost your magnesium intake. Magnesium supplements may carry some benefits for your workout, too.

Research published in Scientifica in found that, while magnesium may help mildly improve leg cramps, further studies are needed to confirm the effect. Bonus: Other research, published in Nutrients in , has suggested that magnesium supplements could help enhance exercise performance, including grip strength and lower-leg power.

But more research is necessary to confirm these potential effects. You can find magnesium powder at many drugstores; mix it into water and drink it hot or cold.

It is unclear whether this will have negative effects reduced training quality, impaired immunity or whether it will promote a greater adaptive response. Hypohydration and the consequent hyperthermia, however, can enhance the effectiveness of a heat acclimation program, resulting in improved endurance performance in warm and temperate environments.

Drinking in training may be important in enhancing tolerance of the gut when athletes plan to drink in competition. The distribution of water between body water compartments may also be important in the initiation and promotion of cellular adaptations to the training stimulus. If you aren't adequately hydrated while competing in your sport, it can lead to decreased performance.

You might have trouble focusing, get tired more quickly and experience physical symptoms like cramps or dizziness.

How much fluid you should drink is determined by many factors, for example, how long you play, how hard you play and the weather. It may also vary based on your body size, sport, how much you sweat and where you train.

If you sweat heavily or have salty sweat, you may need even more fluid with the addition of more salt. Figuring out if this applies to you can be a bit tricky and needs special equipment. One quick and simple way to start to determine if this is an issue for you is to taste your sweat.

If your sweat tastes salty or burns your eyes, you might be someone who sweats a lot of salt. Yes, you can. If you drink too much water quickly, it can cause a problem called hyponatremia. When you drink too much water, it dilutes the sodium in your body.

Sodium helps control the amount of water in and around your cells. If you want more specific advice, you can make an appointment with our sports dietitian.

We offer a variety of appointment types. Learn more or call to schedule now. Skip Navigation Home News Room Blogs How to Hydrate as an Athlete. Print Share.