Why Staying Hydrated Gets Harder After 60 — and How to Fix It

Dehydration is surprisingly common in older adults, even for those who drink water regularly. That’s because aging affects how the body senses, uses, and holds onto fluids — making it easier to fall behind without even realizing it.

If you’re over 60 and still feeling thirsty even after drinking water, you’re not alone. As we age, staying hydrated becomes more challenging — and it’s not just about drinking enough water. Your body actually changes in ways that make it harder to hold onto fluids or even notice when you need them.

Why Dehydration Happens More Often with Age

One of the biggest reasons older adults get dehydrated is that the sense of thirst gets weaker over time. You might not feel thirsty until you’re already running low on fluids. That delayed signal can lead to mild dehydration more often than you realize.

Your kidneys also don’t work as efficiently as they used to. As kidney function declines with age, the body has a harder time conserving water.

On top of that, many medications taken later in life — like diuretics, laxatives, and blood pressure drugs — can increase how much fluid you lose. Certain health conditions like diabetes or memory issues can also affect hydration habits.

Signs You Might Not Be Getting Enough

Dehydration doesn’t always show up as dry mouth. Fatigue, dizziness, dark urine, and even confusion can be signs you’re not getting enough fluids. In older adults, dehydration can lead to more serious problems like urinary tract infections, constipation, kidney stones, or even falls due to low blood pressure or dizziness.

Easy Fixes That Can Make a Difference

The good news? You don’t have to overhaul your routine — just make a few small adjustments.

Don’t wait until you’re thirsty. Instead, sip water throughout the day. Keep a glass nearby as a reminder.

Eat water-rich foods. Fruits like watermelon and oranges, or vegetables like cucumbers and lettuce, can help keep you hydrated. Soup and yogurt count too.

Make drinks more appealing. If plain water isn’t your thing, try herbal teas, flavored water, or low-sodium broth. Just steer clear of sugary drinks and limit caffeine or alcohol, which can dry you out.

Set reminders. Use phone alarms or sticky notes to build the habit, especially if you tend to forget to drink.

Check with your doctor. Some people — especially those with heart or kidney issues — may need to limit fluids. Always ask what’s right for you.

Staying hydrated after 60 isn’t just about drinking more water. It’s about paying attention, building small habits, and making hydration part of your daily routine. It’s one of the easiest ways to protect your energy, memory, and overall health as you age.