Chronic dehydration is a common diagnosis in older adults. They frequently avoid drinking for fear of having to go to the bathroom frequently. Dehydration can cause dizziness, difficulty walking, disorientation and contribute to Urinary Tract Infections (UTI’s) as well as result in hospitalization.
Here are 4 easy ways to Increase Hydration:
1. Flavor the water
Oftentimes people get bored with the taste of plain water. Flavor the water to improve the taste without a lot of calories and sugar. Add fruits such as berries, orange slices or cucumber slice. Add a slice of lemon or lime or a dash of pure pomegranate juice.
Pomegranate Spritzer Recipe
This is one of my favorite summer drinks. It makes me feel like I am drinking a fancy cocktail, but it is chocked full of healthy ingredients
-8oz sparkling water
-Splash of pure pomegranate juice
-Slice of lime
2. Increase Fruit and Vegetable Consumption
Fruits and vegetables are full of water. Eating more can reduce the risk of dehydration as well as they have so many other health benefits. Put out a bowl of washed, ready to eat fruit. Some of my favorites are blackberries, strawberries, and grapes.
The same is true for vegetables, baby carrots, celery sticks, cucumbers rounds. Leave these sitting out on the counter and watch them disappear.
3. Enjoy a Healthy Soup for a Meal
Healthy broth soups are a great addition to a meal or can serve as an easy one dish meals. Soups can increase water consumption and vegetable consumption all in one bowl. Make a big batch and freeze individual portions in mason jars for a quick easy healthy meal. If you buy prepared soups, check the sodium levels, some are extremely high. Some healthy flavorful soup options include:
-Chicken Vegetable (Traditional Chicken Noodle soup with extra vegetables such as spinach and mushrooms)
4. Drink a full glass of water with medications
Older Adults today take medications on average 3 or more times a day. One of the best strategies is to encourage them to take each pill individually, rather than try to swallow 3 at a time. Then encourage them to take a couple of extra sips of water after each pill to make sure it gets down. By the end, they will have finished a full glass of water. This also helps the absorption of the medication.