The importance of hydration in seniors

Proper hydration in the elderly helps to preserve their health. It helps eliminate toxic substances from the body, or regulate body temperature in the event of a heatwave or high fever. However, the elderly are more likely to be victims of dehydration than the general population, with body water content decreasing by approximately 15% between the ages of 30 and 70. Dehydration results from various factors, such as physiological changes, including changes in kidney function or the perception of thirst. (See the article "Hydration in the elderly" for more information)

The role of water and hydration

Water plays many roles in our body: Maintaining blood volume, eliminating toxic substances, transporting nutrients between cells, regulating body temperature, protecting the brain, good brain activity and good physical shape. By prioritizing good hydration, the senior will preserve optimal functioning of their cells and organs, and thus age better by staying in shape with a good quality of life.

How to optimize your hydration?

Maintaining good hydration levels can be difficult, especially after a certain age.

But how do you go about it? There is no miracle recipe, but rather some good habits to integrate into our daily routine, which will improve your hydration and well-being on a daily basis.

What are the best foods for hydration?

Hydration comes through drink yes, but also through food. In fact, we see that we consume nearly a liter of water per day through the food we eat!

Food is therefore a source that should not be neglected and to ensure that we take full advantage of our meals to hydrate ourselves, here are some tips:

At the top of the list, to promote hydration, we unsurprisingly find fruits and vegetables!

Here is the list of fruits and vegetables richest in water and according to the seasons:

Summer vegetables	Winter vegetables
Eggplant Cucumber Zucchini Radish Bell pepper	Carrot Squash Endive Turnip
Summer fruits	Winter fruits
Melon Watermelon Strawberries Tomato	Mandarin Apple Pear Kiwi

A diet rich in vegetables and fruits will allow you to supplement your water needs, thanks to foods rich in water, while providing the vitamins and mineral salts that the body needs.

Other food categories such as meats, bread, cereals, are less rich in water, but essential for balance.

Other little tips: Limit diuretic products, which increase urinary secretion and thus lower hydration levels: we can cite alcohol, coffee, tea, sodas or sugary drinks.

Finally, here are some ideas for starters, main courses and desserts to optimize your fluid intake through your diet:

Hydrating starter ideas	Hydrating Meal Ideas	Hydrating Dessert Ideas
- Zucchini soup - Carrot and celery broth - Vegetable gazpacho from the sun - Cucumber salad	- Black pollock and sautéed zucchini - Stuffed tomatoes - Cod and julienne vegetables - Vegetable tian	- Watermelon melon salad - White cheese with red fruits - Apple banana smoothie - Sorbet

Hydrating drinks:

It is recommended to drink an average of 1.5 liters of water per day, depending on your body type, environment or lifestyle. So, generally more during physical exertion or particular outdoor conditions (cold and dry weather)

But drinking just water can sometimes seem boring, so it might be worth flavoring your water if it can help you drink more fluids throughout the day.

An idea! Let fruits and/or herbs infuse in your water overnight and in the fridge, for example cucumber and lemon, strawberries, kiwi, basil, mint and pineapple.

Also think about juices or mixed fruits ! Smoothies for example, very hydrating and nutritious, based on fruit juices and fresh frozen fruits, almond or soy milk, and ready in a few minutes. Fruit juices without added sugars are also an interesting option.

Broths are also a good way to hydrate while eating and are popular in winter! The idea is to immerse one or more ingredients in boiling water, to flavor the liquid - to serve hot! The water will thus be enriched with vitamins B9, C, and minerals such as calcium or magnesium if the ingredients are based on carcasses or vegetables.

Finally, according to some studies, skim milk is a good moisturizer. Drinks that contain small amounts of sugar, fat or protein hydrate the body more. Milk contains a balanced amount of sodium, which helps retain water in the body longer and promotes hydration.

Other drinks should be avoided, such as alcohol to begin with, which dehydrates the body. Also, tea and coffee are false friends. The caffeine they contain causes a diuretic effect (noticeable in the case of large doses). Finally, fresh sodas should be avoided. Rich in added sugars, they hydrate our cells less quickly because the glucose arriving in the blood increases the osmotic pressure (transfer of solvent from the least concentrated solution to the most concentrated solution until equilibrium) and thus slows the passage of water to our cells.

Hydrate during heat waves and intense heat

Maintaining good hydration involves drinking fluids, eating, and lifestyle habits.

It is recommended that seniors drink at least the equivalent of 8 glasses per day, the ideal being a daily consumption of 1.5 – 2L of water per day and this need increases during very hot weather.

So remember to have a bottle of water or a flask on hand. During heatwaves, choose fruits and vegetables full of water such as cucumber or watermelon. Tip: prepare fruit salads, fruit compotes or sorbets.

If you eat little or less than usual, the reduction in water intake from food must be compensated by increased hydration: Speed ​​up your hydration with Hydratis tablets (one tablet in a glass of water), to enable your body to withstand and combat high temperatures.

Cool down with a fan or mister. If you don't have one, opt for cooler showers to lower your body temperature.

Keep the atmosphere cool by closing shutters, curtains or blinds during the day, trying to create air currents.

When going out, prefer shaded areas, and times such as early morning or evening, with sun protection, light clothing and preferably light colors.

Know how to identify the signs of dehydration: headaches, weakness, dizziness, nausea or cramps. If in doubt, increase your hydration, and do not hesitate to contact your doctor or pharmacist for other advice adapted to your daily life.

The importance of mineral salts in diet and hydration

Mineral salts come from rocks and a daily intake is essential for the proper functioning of our body. You may know them, they are calcium, sodium, phosphorus, sulfur, or potassium. All these salts are necessary and complementary for the proper functioning of the body, and can be found in water and food.

Each of these salts plays an essential role in the proper functioning of our body. Sodium is essential for the proper distribution of water in the body, the regulation of blood volume and blood pressure. It retains water in our tissues and prevents dehydration. Note that too much sodium (=salt) could have harmful effects such as water retention, thirst, kidney dysfunction or even hypertension. It is a fine balance to find. Also, calcium helps regulate heart function or maintain the structure of bones and teeth. Sulfur is very important for maintaining the structure of our cells and is said to have an anti-inflammatory and anti-oxidant effect. Finally, magnesium is essential for the synthesis of GABA, a neurotransmitter, i.e. an element of the brain that plays the role of messenger. This messenger promotes relaxation, affecting mood and sleep.

In short, mineral salts are discreet when we talk about our diet or our hydration. And yet, they are the basis for the proper functioning of our body. This is why, in the event of dehydration, a mineral salt intake will be a real boost for our body, and our mind!

Recommendation to ensure good hydration in the elderly parent:

• Discuss hydration as a family and its benefits.

• Have a water bottle, a bottle of water for the day, and why not equip the glasses with straws to facilitate absorption.

• Remind your loved ones to hydrate well, often and in small quantities.

• Vary the pleasure with flavored water or fruit juices without added sugar, herbal teas.

• Favor a soup, broth or stew component during a meal.

• Treat yourself by leaning towards foods rich in water, that is to say by favoring fruits and vegetables.

List of foods rich in water:

Food	Percentage of water
Tomatoes, lettuce	95%
Fresh fruits, vegetables	90%
Apple juice	87%
Whole milk	87%
Raw meats	65%
Fresh chicken	70%
Cheeses (variable)	37%
Fresh bread	35%
Butter	15%

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