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!

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