Stay Hydrated: As our mouths get drier, it is even more essential to drink enough fluids to avoid dehydration. Fluids help to: move nutrients and waste through our bodies, keep blood pressure normal, protect and cushion joints and organs, control body temperature and lower the risk of dehydration and heatstroke.
Signs of dehydration are thirst, dry lips and mouth, flushed skin, headache, dizziness and fainting, dark yellow, strong-smelling urine, low blood pressure and increased heart rate.
To meet your fluid needs:
- Be aware of your thirst and drink fluids often throughout the day.
- Choose water over soft drinks and caffeinated beverages (limited to 3 cups per day).
- Drink water with meals and snacks.
Dehydration can lead to dizziness, fainting and low blood pressure, putting seniors at risk for falls. It can also worsen constipation.
Include Fibre in Your Diet: A healthy diet high in fluids and fibre, along with regular exercise, can help maintain normal bowel habits. Fibre helps to prevent constipation by adding bulk and absorbing water, thus softening the stool. A high fibre diet may also prevent and treat various diseases and conditions, such as heart disease, colon cancer and diabetes. Using the Canada Food Guide can help you choose foods higher in fibre. Remember that small changes can make a big difference in your fibre intake.