Live Healthy Georgia- Seniors Taking Charge

							                  Live Healthy Georgia-
                  Seniors Taking Charge
                               October 2008 Newsletter

                           Fluids and Hydration
                                 By Jessica Burge, BS




Now that summertime is over and fall         Some medications and laxatives can
has begun, bringing with it cooler           also increase fluid loss.
weather and autumn leaves, it is still
as important as ever to make sure            So how much should you drink per
you’re drinking enough fluids.               day? An appropriate guideline for
Dehydration, or the lack of fluid in         intake is 6 to 8 glasses per day.
the body, is a common problem for            However, actual needs will vary
seniors. Did you know that a person’s        according to a person’s body size,
thirst sensation diminishes with age?        environment, and activity level.
This lack of thirst causes you to drink      Requirements may also vary greatly
fewer fluids and increases your risk         from one day to the next, depending
for dehydration. It has been estimated       on your activities. For example, your
that as many as 1 in 3 older adults          fluid need would be greater on a day
may not be drinking enough water.            when you are outside gardening,
                                             opposed to a day spent inside reading
Water is important for our bodies to         a book or watching television.
function properly, and since this            Beverages like milk, juice, coffee, tea,
nutrient can not be stored, it is critical   and water all count toward your daily
that we replace it daily. Fluids may be      fluid intake. Also, remember that
lost as a result of inadequate intake or     foods contain fluids. Items such as
from normal body functions, such as          fruits, vegetables, soups, gelatin, and
sweating. Humid climates, like ours in       pudding all contain a high percentage
Georgia, can cause you to perspire           of water.
more than climates with drier air.


        Department of Foods and Nutrition, The University of Georgia, GA 30602
      Division of Aging Services, Georgia Department of Human Resources, Atlanta, GA
                                           30303
                 Live Healthy Georgia-
                 Seniors Taking Charge
When these foods are eaten regularly,       For      more     information     see:
they can contribute 2 to 3 glasses of       Preventing dehydration in older
fluid. Caffeinated beverages like soft      adults.              Available      at
drinks are not an ideal source of fluid     http://www.rd411.com/article.php?ID
since they have a diuretic effect,          =213 and USDA Center for Nutrition
which actually causes you to lose           Policy and Promotion. Nutrition
water.                                      Insights: More Than One in Three
                                            Older Adults May Not Drink Enough
How do you know whether you are             Water. September, 2002. Available at
getting enough to drink throughout          http://www.cnpp.usda.gov/Publication
the day? Symptoms of dehydration            s/NutritionInsights/Insight27.pdf. Or
include        decreased      urination,    http://www.livewellagewell.info
headache, weight loss, increased heart
rate, decreased blood pressure, and          Try this easy cider recipe for a hot drink
constipation. But don’t wait until you       to keep you cozy and in the fall spirit!
feel thirsty to have a beverage; at this
point it is likely that you are already              Hot Spiced Apple Cider
dehydrated.                                  1 cup apple cider
                                             2 cloves
Tips for Staying Hydrated                    1 cinnamon stick
1. Drink fluids both between meals           2 tablespoons orange juice
and during meals to ensure adequate          1 tablespoons lemon juice
intake throughout the day.
                                             Heat apple cider on the stove. Add
2. Keep a variety of drinks on hand so       remaining ingredients. Allow the
you don’t get tired of the same item.        mixture to simmer for fifteen minutes or
                                             more. Serve in mugs and enjoy!
3. Be mindful of your intake,
especially on days of increased              *Makes 2 servings.
activity, to make sure you are getting
enough to drink.

4. Watch for the signs of dehydration.


       Department of Foods and Nutrition, The University of Georgia, GA 30602
     Division of Aging Services, Georgia Department of Human Resources, Atlanta, GA
                                          30303