14 Easy Ways to Boost Water Intake for Older Adults
Updated 7/30/24
Are you an avid water drinker or are you someone that struggles with getting any water in at all throughout the day?
If you’re the avid water drinker congrats! Keep doing what you’re doing.
However, if you struggle to get your daily water intake, then you may want to stick around!
You see, as we age, our bodies become less efficient at regulating water balance, which can lead to dehydration and some health issues.
Good news, though – I’ve found a few simple ways to help you meet all of your water intake goals.
By making a few tweaks to your daily routine, you can keep your body in tip-top shape.
In this article, I’ll share ways I’ve learned to help boost my water intake.
So, grab a glass or a bottle of water, and let’s get started!
Trust me, your body will thank you.
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Identifying Signs of Dehydration
Dehydration can happen quickly, so it’s important to know the signs of dehydration.
Here are some common signs to look out for:
- Dry mouth and throat
- Dark yellow urine or infrequent urination
- Fatigue or weakness
- Dizziness or lightheadedness
- Headache
- Dry skin
- Muscle cramps
If you notice any of these, it’s important to drink more water and stay hydrated.
If the symptoms continue, check in with your doctor.
15 Ways to Boost Water Intake
Here are 15 simple ways to increase your water intake.
1. Carry a Water Bottle Everywhere You Go
This found his to be the best way for me to remember to drink water!
I always have a water bottle with me—in the car, at my desk, when I workout, or when I watch TV.
Keeping a reusable water bottle within reach helps me to remember to drink more water.
2. Make Drinking Water Part of Your Morning Routine
Start your day off right by drinking a tall glass of water first thing when you wake up.
This will help to rehydrate you after sleeping for several hours and give you an energy boost.
It will help kickstart your metabolism and get your digestive system going.
3. Drink a Glass of Water Before Each Meal
Another good idea is to drink a glass of water before each meal.
This can help fill up your stomach and decrease your hunger cravings, which can stop you from overeating.
Win-win, my friend!
4. Drinking a Glass of Water with Medication
Taking medication can sometimes make you feel dehydrated.
Drinking 8 ounces of water vs 2 ounces of water can be huge to help you stay hydrated.
5. Add Fruits and Vegetables in Your Diet with High Water Content
There are many fruits and vegetables like cucumbers, tomatoes, strawberries, melons, lettuce, and celery are high in water content.
Adding these foods into your diet is an easy way to get in extra fluids without having to drink plain old boring water all the time!
Eating more fruits and vegetables is also beneficial because they provide important vitamins, minerals, fiber, and other nutrients that our bodies need to function at our best.
So why not kill two birds with one stone?
6. Set Reminders on Your Phone or Watch
I like to set alarms on my phone and watch so that I don’t forget to drink water when life gets busy or hectic.
Having reminders pop up every few hours is like hearing – hey, dummy, drink your water!
It also helps me to drink water throughout the day instead of just at the end of the day when I realize that I haven’t met my hydration goals.
Nobody wants to be up all night peeing!
7. Keep Track of How Much You’re Drinking
Keeping track of how much water you drink each day is helpful in meeting your daily goal.
There are plenty of apps available, like MyFitnessPal and WaterMinder, that can help with this task.
If technology isn’t your thing, then simply writing down how much water you drink each day in a journal or notebook will do just fine!
There are also a lot of water bottles – in half-gallon or gallon sizes – that measure the amount of water you drink.
You just fill it up in the morning and drink it by bedtime – no thinking involved.
8. Use a Stainless Steel Water Bottle
If you stop drinking water because it’s no longer cold and you’re not a fan of room-temperature water, you might want to consider using a stainless steel water bottle.
These bottles can keep your water cold for HOURS!
9. Invest in A Reusable Straw
Investing in a reusable straw is another great way to make sure that you get enough water throughout the day without having to think about it too much!
Sipping on cold drinks through a straw helps speed up the process and makes drinking water more tolerable—a win-win situation if there ever was one!
10. Make It Fun by Adding Flavorings
If you don’t like the taste of water, dress it up a bit.
Add a slice of lemon, lime, or cucumber to your water.
You can also try infusing your water with herbs such as mint or basil for a burst of flavor.
Sometimes, I mix it up by using cucumber and mint together.
It sure beats grabbing sugary drinks for a change of taste.
11. Sip on herbal tea or sparkling water.
Herbal teas and sparkling waters are both great options for getting in some extra fluids during the day.
They are much better for you than sugary fruit juice, energy drinks, and soft drinks, for sure!
Plus, they can be very refreshing.
Try to avoid or limit teas and coffee that contain caffeine.
12 . Invest In A Water Filter System
Investing in a filtered water bottle or pitcher is another great tip for making sure that tap water tastes better.
These water bottles and pitchers usually have built-in filters that remove impurities from tap water, making it taste better!
Plus, these pitchers usually come with lids, so they’re perfect for taking on-the-go too!
13. Stay Active to Stimulate Thirst
A simple way to get in more water is by increasing your activity level.
This can make you thirsty and push you to drink more water.
Try going for a walk or doing some light exercises – it certainly won’t hurt!
14. Take breaks from work or other activities
Another great tip is to take regular breaks from work or other activities every few hours to have some water.
It’s like hanging out with the cool kids “at the water cooler.”
I usually need to do this, especially if I’m consumed by something important,
This can also give your brain time to reset – which can make you more productive!
Ways to Fix Common Obstacles to Hydration
As older adults, it can be challenging to stay hydrated.
Here are some common obstacles and tips to overcome them:
- Swallowing issues: If you have trouble swallowing, try drinking through a straw or using a thickening agent to make liquids easier to swallow. You can also try drinking smaller sips more often.
- Medications: Some medications can cause dehydration as a side effect. Talk to your doctor about adjusting your medication or increase your water intake, especially if you’re experiencing even mild dehydration.
- Decreased thirst: As we age, our sense of thirst can decrease, making it harder to know when we need to drink water. Try setting reminders to drink water throughout the day or keeping a water bottle with you at all times.
- Incontinence: If you have to pee a lot, you may be hesitant to drink water to avoid accidents. Try scheduling your water intake and use incontinence products to help control accidents.
- Limited mobility: If you have limited mobility, it can be challenging to get up and refill your water glass. Try using a larger water bottle and keeping it where you sit.
- Lack of access to water: If you don’t have easy access to water, like during a long car ride, try bringing a water bottle with you and try to stop when you need a refill – you will probably have to pee by then anyway!.
What Are the Best Ways to Drink More Water?
It’s time to hydrate like there’s no tomorrow!
Getting older means it’s even more important to get in more of that good ol’ H2O.
So, let’s raise our glasses (of water, of course) and toast to better health!
Don’t let those wrinkles dry up like raisins in the sun – sip, guzzle, or chug, just get that water flowing.
Remember, staying hydrated is the secret sauce to feeling fabulous at any age.
So, drink up, my fellow water warriors!
Cheers to a hydrated future!