Dear Members of Benediction,
Summer is here which usually signals an end to the influenza season in the United States. However, you can still become ill with the H1N1 influenza, other viruses which raise your temperature, or the nasty stomach or intestinal flu bug. All of these illnesses can lead to dehydration. Add to this the heat of summer, and the risk of dehydration increases. The tips below can help you avoid this danger and keep you healthier to enjoy the beauty of the summer.
Blessings,
Cheri Miklas, RN, Parish Nurse
“You Are What You Drink”
If you become ill with the flu, getting enough liquids is critically important. Vomiting, diarrhea and fever can all contribute toward dehydration – and older adults are already at increased risk for dehydration simply as a result of aging. Water makes up about 60% of an adult’s weight. When you lose fluid through sweat, urine, and diarrhea, you get thirsty as a signal to replenish your liquids. As you age, however, this thirst mechanism is not as effective. After about age 50, you need to drink fluids even when you are not thirsty to make sure you are staying hydrated.
In addition to feeling less thirsty, seniors have a heightened risk for dehydration due to other reasons:
· Body water decreases with age.
· Some medications increase water loss.
· Self limited fluid intake due to incontinence or night-time waking for urination.
· Decreased mobility to obtain or reach fluids.
The following symptoms can signal a need for more fluids, including dry skin, fever, thirst, sunken eyes, decreased urination, confusion and dizziness. A quick way to see if you’re getting enough fluids is to check your urine, which should be pale yellow. If your urine is dark yellow, has a strong odor, or you urinate less than four times a day, you probably need more fluids. Getting enough fluids is not something to be taken lightly. Mild dehydration can cause constipation – severe dehydration can result in delirium, exhaustion and collapse. Older adults who are chronically dehydrated are more susceptible to urinary tract infections, pneumonia, pressure ulcers, confusion and disorientation.
So what is the daily recommended “dose” of fluids? A general guideline is to get 8 to 12 cups of total fluid. This amounts to about 6 to 8 cups of liquids, such as milk, juice, non-caffeinated sodas and other beverages, and 4 to 6 cups of fluid in food, primarily found in fruits and vegetables. The following foods are very high in water content: cantaloupe, grapefruit, strawberries, watermelon, broccoli, cauliflower, celery, cucumber, iceberg lettuce, sweet peppers, spinach, zucchini, tomato, apricots, blueberries, cranberries, oranges, peaches, pineapple, plums, raspberries, and carrots.
Here are some tips for getting more fluids in your diet:
· Avoid coffee, tea and sodas with caffeine, as caffeine is a diuretic meaning it acts to eliminate fluid from the body.
· Drink more fluids if you had been vomiting, have diarrhea, or a fever.
· Drink plenty of extra fluids before and after even mild exercise.
· Have soup with your meal.
· Sip on water while watching TV or relaxing.
· Ask your doctor if any of your medications cause water loss.
· Limit alcohol to one drink a day for women and no more than two drinks a day for men.
· Ask your doctor about drinking sports fluids such as Gatorade or PowerAde on a restricted diet or when taking prescription medicine.
It is actually possible to get too much fluid, although most seniors are not at risk for this. In some situations, excess fluid can be accumulated in the tissues, causing a swelling condition called edema. Treatment usually involves diuretics, or medicines that rid the body of extra fluid through increased urine output, and restricted fluid intake. Your health provider can advise you if you need to modify your liquids diet.Article written by Lisa Grudzielanek, RD, CD, a dietitian with Wheaton Franciscan Healthcare