Q. All summer long I have been seeing reminders on the news and at my local senior center about drinking enough water, but I don’t really get that thirsty and I find water really boring to drink. Any advice on how I can get more fluids?
A. It’s certainly been one of those summers where it’s important to stay hydrated. You’re right, heat advisories usually come with tips like drinking more, but sometimes that’s easier said than done. As we age, we’re just less likely to feel thirsty. Reduced kidney function and other changes can make it more difficult to retain fluids.
Older adults dealing with issues around incontinence may be reluctant to drink more. But it’s really important to get enough fluids, especially on hot days.
You’re not alone in wondering how to get enough fluids. Our AgeSpan dietitians hear this question often when they’re out in the community.
AgeSpan Community Dietitian Leigh Hartwell has some suggestions on how to reach the recommended 48-64 ounces of fluids each day beyond basic H2O:
Fruit-infused water: Add lemon, cucumber, or berries to give your water a little extra excitement. The addition of frozen fruit helps to add flavor and cool your water down.
Carbonated water: Sometimes a little fizz is all it takes to add some zest to your drink. The best choices are unflavored and unsweetened, since sugar-sweetened seltzer can add empty calories to your diet.
“Sugar-Free” and “Diet” beverages: Scientific evidence shows drinking beverages with non-nutritive sweeteners such as sucralose, aspartame, acesulfame potassium, or saccharin is associated with increases in health risks including type 2 diabetes, cardiovascular disease, hypertension, and stroke. You can enjoy these beverages on occasion, but daily consumption is not recommended.
Teas: Herbal teas like chamomile or hibiscus can be a flavorful choice. Check the labels to make sure they’re caffeine free and absent of added sweeteners.
Juice: To limit the sugar that comes with drinking juice, try adding just a small amount of juice to your water. You can also make ice cubes with your favorite 100% juice. The current recommendation for juice is no more than ¼ cup a day due to the high natural sugar content.
Electrolyte supplements: For the average person, electrolyte drinks are not necessary. They are good when recovering from illnesses associated with fluid loss.
The high sodium and sugar content in many electrolyte mixes can lead to unwanted weight gain, blood sugar issues, and elevated blood pressure.
Hydrating foods: So many of our summer favorites have a high water content – melons, strawberries, tomatoes, zucchini, and celery are good foods to add to your diet on hot days.
You can build the habit by drinking fluids with every meal or snack, and keeping a refillable water bottle nearby as a reminder. I hope these tips help you look forward to drinking more so you can add more fluids and more flavor to your day!
Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org.
Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves the following cities and towns: Amesbury, Andover, Billerica, Boxford, Chelmsford, Danvers, Dracut, Dunstable, Georgetown, Groveland, Haverhill, Lawrence, Lowell, Marblehead, Merrimac, Methuen, Middleton, Newbury, Newburyport, North Andover, Peabody, Rowley, Salisbury, Salem, Tewksbury, Tyngsboro, Westford, and West Newbury.