As we move into the summer months and out of the cold of winter, we are starting to think about the warm days and importantly the warm nights. Which is lovely however really hot weather particularly warm humid nights come with some risk for all of us but particularly as we age.

One of these is dehydration. As we age our thirst response diminishes – so we may not feel thirsty even when we are a bit dry. Dehydration is a serious condition that may lead to very adverse health outcomes such as increased infections, light headiness, falls and nausea.

Below are some general tips to help with hydration, if you have specific questions or are concerned, please speak to your GP.

1. Make hydration a part of your routine- have a drink beside your bed, on a table near where you sit to watch tele or if you are going out take a water bottle. Sip on fluids throughout the day and drink even if you do not feel particularly thirsty.
2. Choose Hydrating Foods- There are several water-rich foods you can use to sneak a little more water into your day. You could try watermelon, strawberries, lettuce, grapes or tomatoes. You might also enjoy soups, stews or jelly and ice cream. Enjoy an ice block or 2.
3. Avoid alcohol and caffeine- Unfortunately, alcohol and caffeinated drinks like tea and coffee can cause you to lose fluid by making you wee more. While it’s okay to enjoy these drinks in moderation, try reaching for other options like juice, milk or water instead.
4. Avoid strenuous activity or exercise in the heat of the day If you exercise or undertake a strenuous activity between the hours of 10 am and 2 pm this may increase the amount you sweat and lead to a loss of fluids – so do the gardening in the cool of the morning or evening.
5. Seek cooler areas – sit in the coolest areas in your house, use the air conditioning or fans and if able go to an air-conditioned area such as shopping centres or your local library during the hottest part of the day,

Most importantly if you are unwell with light-headedness or nausea and you think it may be related to dehydration, please seek help – reach out to your loved ones, your GP or if necessary, call an ambulance. No one will be annoyed, and you are not putting people out.

If you would like to speak to us about aged care services, including dementia, please call 1800 639 331. We are here to help.