Fluids and the older person
Water is vital for your body's health. Every function of the body requires water:
- breathing
- digestion and absorption of nutrients
- waste removal
- temperature control
- blood circulation
Water makes up 65% of the body but it has no storage facilities. Fresh supplies of water are required each day.
Health benefits of drinking well
Drinking well helps:
- Reduce the effects of overactive bladder, such as frequency and urgency to pass urine. Restricting your fluids can irritate the bladder further by concentrating the urine
- Prevent urinary tract infections
- Prevent constipation
- Maintain blood pressure
- To keep your mind working well by improving concentration, memory and alertness
- Moisturise the skin, which in turn makes a person less prone to damage from knocks and bumps
- Prevent falls
- To keep the mouth moist and healthy
Ways fluid is lost from the body
On average we lose around 2.5 Litres (70 fl.oz) of fluid each day. An inactive older person may lose closer to 2 litres (56 fl.oz) of fluid per day.
Exercising and hot weather increase the amount of fluids lost. The more active you are the more you need to increase your fluid intake.
Remember its also important to maintain your fluid intake in the winter months.
How much fluid is enough?
We must replace the amount of fluid lost or we will end up dehydrated.
Food provides about 1 litre of fluid replacement. Most fruit and vegetables are 70-80 per cent water. Food such as ice cream, custards, soups, yoghurt and jellies are mainly water. Even foods we think of as dry, such as bread, have a good proportion of water.
But we still need to drink an additional 1500ml (42 fl.oz) of fluid to match the fluid loss from day to day living, unless advised otherwise by your doctor.
Ways to drink more water
- Start the day with a glass of fresh water
- Drink a glass of water with each meal
- Smaller more frequent drinks are better as the body absorbs the fluid more efficiently
- To improve the taste of water, flavour it with apple juice or pieces of lemon or orange. Mint and cucumber are also very refreshing
- Water contained in drinks high in sugar and salt eg soft drink and fizzy drinks is not well absorbed by our body. It is best to limit intake of these drinks
- Don't wait until you feel thirsty to drink. Get into the habit of drinking regularly throughout the day.
- Tea is a good source of water. Up to 4 serves a day is OK
- Try a cup of hot water if you want something to warm you up
- Drink water when taking medications, with or without food
- Fluid is vital to your health
- Your body needs at least 1500Ml (42 fl.oz) of fluid every day.
Please click on the link to download the brochure:Water for wellbeing: A guide to fluid intake
Falls and Incontinence
Falls are common among older people. Falls often result in injury, fear of further falling can lead to or increase disability.
