Published: August 02, 2008 12:00 am      

Senior Scene: About your health: Seniors must focus on fluids

Take this important nutrient as directed. It may improve one's current health, "energize" the body and prevent disease. It's virtually free! The nutrient is water.

Water is such a basic element of our lives and so readily available in the United States that people are seldom aware of its importance. Yet, it is so essential to the human body, we can not survive more than a few days without it. If deprived of water for even a short period of time, we begin to experience the physical consequences of loss of water, or dehydration.

Have you ever thought that you may not be drinking enough fluids? If you have, you are not alone. Many people do not adequately replenish their daily fluid losses and this puts them at risk for dehydration. It has been estimated that 75 percent of American adults may have mild, chronic dehydration. This can cause people to regularly experience unpleasant symptoms and may also increase the likelihood of developing certain medical conditions.

Symptoms of mild dehydration include:

Thirst

Fatigue

Dry mucous membranes

Headache

Dark urine

Confusion or forgetfulness

Severe dehydration may have serious consequences and can result in a weak pulse, disorientation, shock, seizures, coma and even death.

Chronic, mild dehydration may increase risk for:

Bladder and colon cancer

Gallstones

Kidney stones

Urinary tract infections

Senior citizens are particularly vulnerable to dehydration. The sense of thirst diminishes as we age, resulting in a decrease in stimulation to drink. Certain changes in the body cause an increased need for fluids for some of the older population. Kidney function tends to decline and there is more fluid loss in urine formation.

Many senior citizens follow a high-fiber diet to relieve constipation. Increased fluids are needed to work together with the fiber to promote bowel regulation.

Also, if the elderly population must rely on others to provide them their fluids, they are at increased risk of dehydration.

How much fluid do we need?

There is no one answer.

Factors that affect fluid needs include age, size and activity level. A warm living environment may increase fluid needs. Certain illnesses may increase needs or require fluid restrictions. It is estimated that adults lose eight to 12 cups of water daily. This fluid is lost through the normal body functions that produce perspiration, exhaled air, urine and feces. We rely on what is consumed in our daily diet to replenish most of these fluids.

A quick guide to estimate fluid needs for healthy adults with normal weight, activity and living environment is to consume eight ounces of fluid for every 20 pounds. This is six-to-eight eight-ounce glasses for adults weighing 120-to-160 pounds. These fluid needs are met by a combination of consuming water, other fluids and foods that contain water.

All foods contain some water, with some foods being particularly plentiful, for example fruits and vegetables. However, 80 percent of the fluid needs are usually met from liquids in the diet. Liquids include pure water, milk, juices, and while not as healthy, soft drinks, coffee and tea. Recent studies have shown that caffeinated drinks are not as dehydrating as once believed. People who regularly drink caffeinated beverages in moderate amounts adjust to the slight diuretic effect of caffeine, and these beverages contribute to the total water intake. Alcohol is dehydrating and does not contribute.

Some quick tips:

Drink more water.

Always have fluids readily available.

Have a glass of liquid at meals and between each meal.

Increase fluids with hot weather and with exercise.

Eat more fruits and vegetables.

Becky Drake is a registered dietitian and certified diabetes educator at FoxCare Center.