Fluid Facts for Seniors

As we age, we start to lose our sense of thirst – so many seniors don’t drink enough fluids. We need to drink regularly whether we feel thirsty or not. Aim for 6 - 8 glasses of fluids each day.   

Water is essential to life. It helps us feel energetic, think clearly and regulate our body temperature. Water and fibre are both necessary to keep our bowels working well. And medications work more effectively when we drink enough water; in the blood, it’s the “roadway” to get medicines to where they do their work.   

Most of the work our bodies do is done in water. When the levels get low we start to feel tired, confused, hot, flushed or nauseated. These are signs of dehydration.   

We get water by drinking fluids and eating foods that contain water. Fluids that will quench our thirst and provide water include:

• water
• 100% vegetable and fruit juices
• milk and milk drinks
• yogurt drinks
• soups
• herbal teas
• decaffeinated coffee and/or tea
  

Foods that are high in water and will help to quench our thirst include:

• Fresh, canned or frozen fruits such as apples, blueberries, grapes, melons, kiwi, nectarines, oranges, peaches, pears, plums, raspberries, strawberries and watermelon.   
• Vegetables such as cucumbers, tomatoes, summer squashes (zucchini) and lettuces.
• Cooked pastas or other dishes such as stews where the food is cooked in fluids that are served as part of the dish.
  

Beverages and foods that contain caffeine or alcohol are not good choices for quenching thirst. The caffeine and alcohol actually cause the body to lose fluids. Caffeine can be found in beverages, foods and other products, including:

• coffee and teas
• cocoa
• soft drinks
• chocolate
• some cough syrups.
  

What can you do?

Include fluids and high water foods at regular meals and snacks to ensure you get enough. Remember to make time for fluids, especially if you’ve been told to include them either before or after your meal. During hot weather, remember to top up your fluids to replace what you lose as sweat to prevent dehydration.

Bottoms up!

These easy fruit and milk drinks are a tasty way to get fluids, calcium, vitamin D and other nutrients. Both recipes make two servings.

• Peach Milkshake
  Combine 2 cups skim or low fat milk, 1 cup mashed fresh ripe peaches (or canned mashed with the juice) and ½ teaspoon lemon juice. Mix well. Beat in a blender or with an egg beater. Serve cold.
• Banana Milkshake
  Mix one medium mashed banana with 2 cups skim or low-fat milk. Beat in a blender or with an egg beater until smooth. Serve cold.
  

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC 

Healthy Eating for Seniors