Sneak More Fluids into Your Diet & Prevent Dehydration 

fluid in dietsDehydration is a serious condition for older adults. In fact, it’s one of the most common causes of hospitalization for people 65 and older. Not only can dehydration cause uncomfortable symptoms like fatigue and shaking, but also it can lead to kidney stones, blood clot complications and lowered blood pressure.

Now that summer is here, it’s especially important that you and those around you get enough fluids. Fortunately, you don’t have to drink gallons of water to stay hydrated. There are creative ways to sneak more fluids into your diet. 

Eat foods with high water content 

Your body is made up of 80 percent water, and some foods have up to 90 percent water! By eating foods with high water content, you can nourish the body with extra fluids. Water-logged fruits and vegetables include:

  • Grapefruit
  • Watermelon
  • Strawberries
  • Blackberries
  • Cucumbers
  • Lettuce
  • Celery
  • Zucchini

Consider other beverages

You can make water tasty by adding fresh fruit slices, such as cucumbers, limes or lemons. But, there are other beverages that can be added to your list as well. Fruit juices, tea and coffee all contain water. You can also fill your glass with sports drinks, protein drinks, milkshakes and smoothies. Just be sure to drink these beverages in moderation as they do contain sugar. 

Make fruit popsicles

A great summer treat is popsicles made from fruit juice and water. Because these treats contain just a few ingredients, they are generally low in sugar and calories. You can find a great collection of recipes for fresh fruit ice pops here. You can even add yogurt or make flavored cream for extra sweetness!

Keep water accessible

Everyone has preferences when it comes to water. Some like it ice cold from a pitcher while others like it at room temperature. However you like your water, keep it accessible. This will make you more likely to reach for a glass of water when you’re thirsty.

Get extra fluids at dinner

At dinnertime, work extra fluids into your diet through soups, broths and other options. Now that it’s summer, try a watermelon salsa or mango salsa to go with a side of chips or crackers. A salad containing lettuce and fresh vegetables is also filled with water. Or, opt for delicious Mediterranean stuffed peppers. All of these dishes have lots of vitamins, minerals and water.

To learn more about the importance of eating a well-balanced diet, check out our videos on Healthy Aging.