This is How Much Water People 50 and Older Should Drink Each Day, According to a Urologist
When do you reach for a glass of water? If it’s only when you’re thirsty, hot, or with a meal, then you likely aren’t drinking enough. It’s important to drink water throughout the day—even if you aren’t thirsty—and your hydration needs may change as you get older.
Here, urinary health specialists explain how much water people 50 and older should actually be drinking every day. Plus, their expert tips on making sure you’re getting enough.
Related: Summer is Here! Learn the 10 Key Signs of Dehydration (and How to Fight It)
How Hydration Needs Change as We Age
Dr. David Shusterman, MD, a urologist and the founder of New York Urology, explains that as we age, there are several reasons why the risk for dehydration can increase. “As we age, our kidneys become less efficient at conserving water, and our body's ability to regulate fluid and electrolyte balance may also decline,” Dr. Shusterman explains.
He adds that older adults may also have medical conditions or take medications that can increase the risk of dehydration. “For example, diuretics, laxatives and some blood pressure medications can increase urine output and cause dehydration,” he says. Aleece Fosnight, MSPAS, PA-C, CSC-S, CSE, NCMP, IF, a medical advisor at Aeroflow Urology, adds that diabetes medications can also increase the risk of dehydration. “These medications work on the kidneys to release more sugar into the urine and water follows sugar,” she says.
For all these reasons, it’s important to be extra mindful of staying hydrated as you age.
Related: 11 Tasty Low-Calorie Drinks To Keep You Hydrated If Water's Just Not Your Thing
How Much Water Should People 50 and Older Drink Every Day?
No matter how old you are, Dr. Shusterman says to aim for drinking between 1.5 and 3.5 liters (or 52 and 118 ounces) of water every day. That's the equivalent of between 6.5 and 15 glasses of water every day—even if you aren't thirsty.
Both experts say that there are signs that you’re not drinking enough water to be aware of. The main indicator is the color of your urine. Both experts say that urine should be yellow or clear. If it’s dark yellow or amber, that’s a sign that you need to drink more water. It’s also important to know the physical signs of dehydration. “Symptoms of dehydration can include thirst, dry mouth, fatigue, dizziness, confusion, and dark urine,” Dr. Shusterman says. He says that in severe cases, dehydration can lead to heat exhaustion, heatstroke and even death.
Both experts have several tips for making sure you’re staying hydrated. First, be sure to drink water before, during and after physical activity. Dr. Shusterman even recommends having a water bottle with you at all times, even if you aren’t engaging in physical activity. That way, you can stay hydrated all day, including while you’re in the car, at appointments or running errands.
Fosnight’s favorite hydration tip is to download a water app for your phone. “It will let you know when you need to drink water or remind you to drink water,” she says, adding that she typically encourages people to drink four to six ounces of water every hour to stay hydrated throughout the day. Some water apps to consider include Waterllama, Water Time Drink Tracker & Reminder, and WaterMinder. There are also smart water bottles, such as HidrateSpark Pro ($79.99), Icewater ($15.99), and Waterh ($59.99), that light up as a reminder to take a drink.
Besides drinking enough water, Dr. Shusterman says that filling up on hydrating foods can also be beneficial. Fruits and vegetables, in particular, have high water content. He adds that it’s also important to avoid consuming foods or drinks that are dehydrating. The big ones to be aware of are alcohol and caffeine. “Alcohol and caffeine can increase urine [output] and cause dehydration,” Dr. Shusterman says. If you do consume caffeine or alcohol, be sure to drink water alongside it so you stay hydrated.
Related: Eat Your Water! 7 Fruits and Vegetables That Will Keep You Hydrated
Dr. Shusterman says that foods high in sodium can also increase the risk for hydration. “The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day,” he says. As with water, if you are consuming high-sodium foods, be sure to up your water intake.
The body can’t function properly when it’s not well-hydrated—and you’ll definitely notice a difference in how you feel if you aren’t drinking enough water. Follow these hydration rules and you’ll be giving your body what it needs more than anything: water.
Next up, find out if it's possible to drink too much water and how to know if you're overdoing it.
Sources
Dr. David Shusterman, MD, urologist and the founder of New York Urology
Aleece Fosnight, MSPAS, PA-C, CSC-S,CSE, NCMP, IF, a medical advisor at Aeroflow Urology