Hydration

FACTS

• Water is the body’s “power source” and increases energy by providing nutrients to the cells.
• Even mild dehydration can cause symptoms such as:
  • Fatigue
  • Thinking less clearly
  • Lightheadedness
  • Dry mouth
  • Dry skin
  • Sunken eyes
• The impact of dehydration may be felt the day after fluid intake was limited.
• Aging causes a decreased sense of thirst; therefore, dehydration is well underway when this symptom first appears.
• Caffeine and alcohol are dehydrating, so avoid them as much as possible.
• Avoid liquids after 7pm to reduce nighttime trips to the bathroom.

RECOMMENDED DAILY FLUID INTAKE

• Six-to-eight 8oz cups of fluid per day

STRATEGIES TO INCREASE FLUID INTAKE

• Gradually add fluid each day until the recommended amount is achieved, starting with fluids at each meal then adding a cup between meals.
• Prefill a pitcher with 48-64oz of water at the start of the day and consume the contents throughout the day.
• In the morning set out four 16oz bottles of water and drink them throughout the day.
• Keep ready-to-grab water in locations that are frequently visited during the day such as near the easy chair, in the TV area, or at the kitchen table.
• Eat soup with crackers and cookies dunked in milk.
• Drink caffeine-free tea and hot chocolate.
• Add broth and sauces to meats and veggies.
• Drink milkshakes or smoothies made with yogurt and fruit.
• Add fruit slices to water to add flavor, such as berries, lemons, limes, melons, or cucumbers.
• Find a hydration buddy in the home who will work to consume the recommended amount too!