Why hydration matters more as we get older

Water plays an essential role in keeping the body healthy. Since water makes up more than 60% of the human body, staying hydrated is important for supporting vital functions such as regulating body temperature, maintaining proper organ function, transporting nutrients to cells, supporting immune health, and keeping joints and tissues lubricated.

Hydration becomes especially important for seniors, as aging can bring changes that increase the risk of dehydration. Older adults may have a lower percentage of body water, experience reduced thirst signals, or lose fluids more easily, making it important to drink enough throughout the day.

For general health, senior men should aim for approximately 2,500 mL (10 cups) of fluids daily, while senior women should aim for approximately 2,000 mL (8 cups) per day. Individual needs may vary depending on activity level, health conditions, medications, and climate.

Dehydration occurs when the body loses more fluids than it takes in. Even mild dehydration can affect how you feel and function. Common signs include fatigue, dizziness, confusion, dark-coloured urine, difficulty with mobility, and dryness in the mouth, lips, or eyes.

To maintain proper hydration, try making fluids a regular part of your daily routine. Rather than waiting until you feel thirsty, aim to drink water consistently throughout the day. Seniors may find it easier to stay hydrated by having a beverage with each meal, keeping a drink within reach, or setting reminders and alarms as helpful cues.

While water is the best choice for hydration because it is calorie-free and contains no added sugars, other beverages such as milk, tea, coffee, and low-sugar options can also contribute to daily fluid intake. Be mindful of juices and smoothies, as they may contain high amounts of sugar, and remember that caffeinated beverages may affect fluid balance for some individuals. 

You can also support hydration through foods with high water content. Fruits and vegetables such as cucumbers, watermelon, tomatoes, grapes, bell peppers, and oranges provide additional fluids while also offering important vitamins and nutrients.

Making hydration a daily habit is a simple way to support energy, comfort, and overall health as we age.

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This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.