The long-awaited summer months are quickly approaching, they bring to mind family picnics, cool drinks on the porch, lazy afternoons at the beach and no school. But, as temperatures soar, warm weather activities can increase the risk for another staple of summer: dehydration. Not getting enough fluids, especially when it is hot outside, can pose serious health problems for anyone, but older adults are at particular risk for dehydration. With school out - our focuses are else where - what to do with the kids, how am I going to keep them busy! Gee I miss them at school! lol and we tend to forget about hydrating ourselves which means, in some cases, we forget about the seniors in our lives too.
They are at their homes - we have to stop and ask ourselves - Are they drinking enough fluids and in many cases we naturally go to thinking about water. But there are so many other options to keep you, your kids and those special seniors in your life hydrated.
Remember, water isn’t the only option. Most fluids count towards the 64 ounces (except for alcohol), and many foods do too.
If a senior refuses to drink plain water, there are plenty of modifications and alternatives available. Try using water enhancers, opting for pre-flavored waters, serving a half water half juice mixture, or fruit-infused water.
Consider both savory and sweet flavors. Warm chicken, beef or vegetable broth can provide a soothing savory source of fluids and electrolytes that seems more like a “meal” and less like a drink. For those who are fond of sweets, popsicles, milkshakes and smoothies may be more enticing options that function as a sweet vehicle for fluids.
How you serve beverages can have an effect on a loved one’s willingness and ability to drink them. Experimenting with different serving temperatures may make beverages more appealing. Individual preferences vary regarding the palatability of different temperatures. Serving a drink at the desired temperature will increase the likelihood it will be consumed.
Drinkware can be an important component as well. Someone with low vision might be able to see an opaque, brightly colored cup more easily and therefore drink from it more often. Particularly resistant seniors may find a beverage more appetizing if it is served in a pretty glass or with garnish. For example, try serving a healthy smoothie in an old-fashioned soda fountain glass with a piece of fresh fruit on the rim.
Sometimes specialized drinkware may be necessary for those with swallowing difficulties, tremors, arthritis, motor skill problems and muscular weakness. Cups with two handles, a no-spill lid, a built-in straw, or ergonomic features may simplify the process and prevent spills.
Foods Can Be Hydrating, Too
While water is the go-to for most people, keep in mind that beverages are not the only source of fluids. Raw fruits and vegetables can pack a hydrating punch as well. For example, a small plate of cut vegetables, like celery sticks, cucumber slices, cherry tomatoes and bell pepper slices served with a healthy dressing or hummus for dipping can be a nutrition- and fluid-filled snack. Use the list below to add foods to your loved one's diet that will help keep them hydrated.
Foods with High Water Content
Ingredient Percent Water Serving Size
Cucumber 96% 1 cup peeled and sliced
Tomato 94% 1 medium
Watermelon 92% 1 cup diced, or 10 balls
Bell pepper 92% 3/4 cup sliced
Grapes 92% 1 cup
Cantaloupe 90% 1/10 (1 small wedge)
Orange 97% 1 medium
Blueberries 85% 1 cup
Apple 84% 1 medium
If a senior has an aversion to fruits and vegetables, especially when they are uncooked, high water content foods like crudités, salads or gazpacho may be an unrealistic approach. Instead, adding healthy ingredients into foods they already enjoy can yield small victories for a caregiver. Try adding a cup of fresh berries to a loved one’s yogurt, cereal or dessert, or add slices of tomato and a few leaves of lettuce to wraps and sandwiches. These may not seem like meaningful additions, but every little bit adds up. Incorporating these items on a daily basis can help your loved one prevent dehydration without significantly changing the amount of liquid they drink.
While these helpful guidelines make good health-sense, it is important to stay in communication with your loved one’s doctor and keep in mind that managing some medical conditions, such as heart failure and kidney or liver disease, may require intentional restrictions of fluid intake.
Some signs to look out for in dehydration are:
As a family caregiver, it’s important to be mindful of the signs and symptoms and to communicate with a doctor or health professional if you notice red flags that could indicate complications from fluid loss.
Picking up on the more subtle, early signs that a senior needs to up their fluid intake is crucial. Keep in mind that thirst is not usually a helpful indicator, because a person who feels thirsty may already be dehydrated.
Initial signs to look for include headache, constipation, muscle cramps, dry mouth and tongue, and sleepiness or lethargy. Urine color is another helpful indicator and should be clear or light yellow for someone who is properly hydrated.
If severe dehydration goes unchecked, it can cause seizures due to electrolyte imbalance, a reduction in the volume of blood in the body (hypovolemic shock), kidney failure, heat injuries, and even coma or death.
Here are some signs of severe dehydration:
Little or no urination
Dark or amber-colored urine
Dry skin that stays folded when pinched
Irritability, dizziness, or confusion
Low blood pressure
Rapid breathing and heartbeat
Weak pulse
Cold hands and feet
Remember - Enjoy the summer days ahead of you - create the memories - make the time but most importantly - STAY HYDRATED!!
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