How to stay hydrated

How to stay hydrated | LiveUp

Image of an older couple taking glasses of water after exercise.

Studies show that as you age it can become difficult to stay hydrated and detect dehydration. Learn how to identify the warning signs of dehydration and how to drink enough water each day below.

Important safety notice

Drinking too much water can reduce your blood sodium levels to dangerous levels. Some health conditions may need you to limit your water intake. Seek advice from your health professional before making changes to your daily fluid intake.

Factors that may affect your hydration

Other factors that may affect your hydration include:

The side effects of some medications
Diseases such as diabetes
Excessive sweating
Diarrhoea
Loss of blood

Benefits of good hydration

Increased endurance and lower heart rate during exercise
Reduced recovery time after exercise
Improved mood
Mental clarity
Improved health

Risks of dehydration

Falling from having low blood pressure
Heat injury or heat stroke
Urinary and kidney problems
Low blood volume shock
Delirium or psychosis
Seizures
In extreme cases, death

Warning signs of dehydration

Some early warning signs of dehydration include:

Feeling thirsty or having a dry mouth
Not passing enough urine
Fatigue
Dizziness
Headache
Nausea

Other signs and symptoms of dehydration can include:

Having cracked lips
Dark coloured urine
Deep or rapid breathing
Forgetfulness or confusion
High heart rate or low blood pressure
Dry or sticky mucus around your mouth
Having a Urinary Tract Infection (UTI)

How to stay hydrated

Drink water proactively throughout the day regardless of your thirst. Consider carrying a water bottle with you.
If you find drinking water difficult, use close alternatives like cordial (mixed with water) and fruit juices to stay hydrated. Drink alcohol in moderation, as it can increase dehydration.
Eat food with naturally high water content. Tomatoes, cucumbers, watermelon, grapes and oranges are good options.
Use air-conditioning if the weather is hot to reduce fluid loss through sweating. Stay sun safe if you are heading outside by wearing a hat, applying sunscreen, and seeking shade.

Helpful mobile apps for staying hydrated

Using the below mobile apps can help you keep track of your daily fluid intake and stay hydrated.

Waterllama for Apple users on the Apple App Store
Daily Water Tracker Reminder for Android users on the Google Play Store

More helpful information

If you need more information, get in touch with one of our helpful team on 1800 951 971.

If you'd like to learn more about staying hydrated, follow the links below:

10 hydration tips
Staying safe during long heatwaves
Defying dehydration – there’s an app for that
Treating dehydration (includes a recipe to make rehydration fluid)

References

Aged Care Guide. (2022, December 13). Hydration for elderly people and the dangers of dehydration. https://www.agedcareguide.com.au/information/hydration-for-elderly-people-and-the-dangers-of-dehydration

Healthdirect Australia. (2024, June). Urinary tract infection (UTI). https://www.healthdirect.gov.au/urinary-tract-infection-uti

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.