December 2025

Good hydration is essential for maintaining good health. Fluids play a critical role in nearly every bodily function — from regulating temperature and lubricating joints to aiding in digestion and removing waste. However, as you age, staying hydrated becomes even more important due to increased health risks and a reduced sense of thirst.

Why fluid intake matters more as you age

Up to 40% of older adults living at home are “chronically underhydrated.” There are several reasons why older adults are more likely to become dehydrated, including:

• Decreased thirst. As you age, your sense of thirst decreases, causing you to drink less. But that doesn’t mean you need less fluid as you age. You may even need more.
• Side effects of medications. Some medications that are commonly recommended to older patients (like laxatives or diuretics) can increase your need for fluids because they cause you to excrete more fluid.
• Kidney problems. Declining kidney function reduces the body’s ability to retain fluids, meaning you need to consume more fluid.
• Deliberate fluid restriction. Some older people might deliberately drink less fluid if they are struggling with incontinence or mobility issues.

How much fluid do you need daily?

The National Council on Aging (NCA) suggests dividing your weight by three to determine daily fluid needs (e.g., 150 pounds = 50 ounces) of fluid per day. The National Academy of Medicine recommends at least 13 cups per day for men and 9 cups per day for women aged 51 and above.

If that sounds daunting, keep in mind that all of these recommendations include fluids from all sources — including non-water beverages (such as juice, milk, or tea) and foods (like broths, soups, or fruit).

How to stay hydrated throughout the day

Here are simple ways to ensure you’re getting enough fluids, without consuming too much fat or sugar.

• Choose low-fat or fat-free milk. This helps you stay hydrated while providing the calcium and vitamin D your bones need as you age, without excessive calories or fat.
• Sip between bites. Take sips of water, milk, or herbal tea between bites during meals.
• Add fluid-rich foods to your meal planning. Some ideas include low-sodium, low-fat, broth-based soups; fresh fruits (such as watermelon and oranges); homemade fruit smoothies (with or without low-fat milk); and fresh vegetables (like lettuce and tomatoes).
• Take water with medication: Drink a full glass of water with your medication unless your doctor advises otherwise.
• Drink before activity: Have at least one 8-ounce glass of water before activities such as gardening, walking, or exercising. This is especially important when the weather is hot or the indoor air is dry.
• Flavor your water. Add slices of lemon, lime, cucumber, or fresh berries to a pitcher of water and store in the refrigerator to drink throughout the day.
• Opt for seltzer instead of soda. Bubbly water — whether from a can or made at home — is an excellent alternative to soda. Add slices of fruit or a splash of juice for more flavor.
• Don’t limit liquids due to bladder concerns. Limiting fluids won’t help with incontinence and may lead to dehydration. Discuss treatment options with your doctor instead.

Signs of dehydration

Watch for these signs of dehydration, particularly in older adults.

Signs of early or mild dehydration:

• Dry mouth or skin
• Dark yellow and/or foul-smelling urine
• Less frequent urination
• Fatigue
• Headaches

Signs of severe dehydration:

• Dizziness
• Confusion or irritability
• Rapid heart rate
• Sudden weakness or lack of coordination.

Address any signs of dehydration promptly by increasing fluid intake. Be sure to keep electrolyte drinks on hand for dehydration treatment. Electrolyte drinks can help prevent a mineral imbalance that plain water cannot offer. Good options include bottled sports drinks, Pedialyte, hydration mixes, and tablets that can be added to water.

While electrolyte drinks are beneficial for even mild dehydration, they are especially essential for more severe dehydration that requires a higher level of fluid intake.

If symptoms are severe or don’t improve quickly with increased fluid intake, contact a doctor immediately. Severe dehydration can lead to shock, organ failure, and even death if not addressed with proper medical care.