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Older adults are prone to dehydration, but knowing the signs and how to avoid it helps keep their bodies working properly.

March 19, 2025

By Edwin Davila, DO, MS, CISSN, ACSM-CEP
WellMed at SW Military
San Antonio, Texas

Staying hydrated is essential for everyone, but it becomes more critical as you age.

Studies show that up to 40% of older adults may be chronically dehydrated. Though most people associate summer heat with increased risk of dehydration, it can be a problem at any time of year, especially for older adults.

As you get older, your body goes through changes that make it harder to stay hydrated. In addition, many older adults take medications and have health conditions that can make it difficult to stay hydrated, so it’s important to make the extra effort to keep up your intake of water and other fluids.

What is hydration?

Being hydrated means your body has enough fluids to work properly. The amount of water you need depends on your body, but there’s an easy way to check. If your urine is pale or clear, you’re likely drinking enough water, but amber or brown urine signals you might be dehydrated and need more fluids.

How to recognize dehydration

It’s crucial to recognize the symptoms of dehydration early to prevent more serious health problems.

Common signs include:

  • Dark-colored urine
  • Dry mouth
  • Muscle cramps
  • Dizziness
  • Fatigue
  • Rapid heartbeat
  • Confusion
  • Irritability

Severe dehydration can cause dangerous conditions, such as UTIs and heart problems, and even lead to hospitalization.

Why older adults are prone to dehydration

Older adults are prone to dehydration for many reasons. As you get older, your body contains less water and your sense of thirst decreases. Even though your body may need water, you may not feel thirsty, which can make it harder to stay hydrated. Some medications, especially diuretics and laxatives, can cause dehydration. Kidney disease and diabetes can also make it hard to stay hydrated. Older adults dehydrate more easily with exercise or sweating. To avoid dehydration, drink water or fluids several times a day.

How to stay hydrated as you get older

Your hydration needs vary based on factors such as health conditions and activity level. If you have a health condition that limits your fluid intake, talk with your doctor. They can help you create a safe hydration plan that fits your needs.

The best way to prevent dehydration is by making sure you’re replacing fluids as your body loses them. Water is the easiest choice, but drinks with electrolytes can help, too, especially if you need to balance the salts in your body.

A good goal is to drink at least eight 8-ounce glasses of water each day. If you find it hard to remember to drink at least eight glasses, try drinking water with meals or when you take medication. It’s also important to avoid drinks like coffee and alcohol, which can make you urinate more and lose fluids. Instead, try herbal tea, water, or juice. To help you drink enough water daily, you can set a reminder or timer to take small sips throughout the day.

Keeping your home cool is also important because hot temperatures can make you sweat more and lose fluids. Staying in a cooler environment will help you stay hydrated.

Can hydration come from food?

Proper hydration isn’t just about drinking water. Many foods are rich in water and can help you stay hydrated. Cucumbers, oranges, and strawberries are some of the best hydrating and refreshing foods. They also provide extra vitamins and nutrients. Soups and broths can help with your daily fluid intake, especially during colder months.

Illnesses linked to dehydration

Dehydration can lead to several health issues. For older adults, mild dehydration can raise the risk of falls, UTIs, and constipation. Chronic dehydration may also worsen heart disease, diabetes, and kidney disease. Dehydration stresses the heart and kidneys, causing heart failure or kidney damage. These organs need proper fluid levels to function. So, staying hydrated is essential for managing these conditions and for good health.

Make hydration a lifelong priority

As you age, keeping yourself hydrated is more than a good habit—it’s essential for your health and well-being. From supporting proper organ function to reducing the risks of serious health conditions, staying hydrated plays a key role in maintaining your overall quality of life. To protect your body from dehydration, watch for the signs. Drink fluids throughout the day and eat hydrating foods. Work with your doctor to create a hydration plan that fits your unique health needs. This is vital for staying healthy and active.

Sources

Edwin Davila, DO, is a Doctor of Internal Medicine and Primary Care Physician for WellMed at SW Military in San Antonio Texas. He obtained his medical degree from the University of the Incarnate Word School of Medicine and both his Master of Science in Exercise Physiology and Bachelor of Science in Biology from Baylor University.

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