After experiencing one heatwave already this summer, and with another period of extreme heat forecast, it’s a timely reminder that staying hydrated becomes even more important as temperatures rise.
When we think about hydration, the advice often seems straightforward: drink more water. However, hydration for older adults isn’t always as simple as encouraging someone to finish a large glass. People in later life can be more vulnerable to dehydration, heat exhaustion and related complications, particularly those living with dementia, reduced mobility, poor appetite or complex health needs.
Some older adults may not always feel thirsty, some may only manage small amounts at a time, while others respond better when hydration becomes part of everyday routines or shared activities.
At Nellsar, we believe small, thoughtful changes can make a significant difference; by looking beyond simply offering water, families, carers and communities can help older adults stay hydrated and well throughout periods of extreme heat.
Five lesser-known tips for staying hydrated during a heatwave:
1. Think beyond water
Water is, of course, an excellent way to stay hydrated, but it isn’t the only option.
Many people are surprised to learn that milk can actually be highly hydrating. As well as containing fluid, it naturally provides electrolytes such as sodium and potassium, which help the body retain fluid more effectively.
For older adults, milk-based drinks can be an excellent choice, particularly for those who may also benefit from extra protein and calories. Chilled milk, milkshakes, smoothies and fortified milky drinks can all provide a refreshing and nutritious way to increase fluid intake during hot weather.
Offering a variety of drinks, rather than relying solely on water, can often encourage someone to drink more regularly throughout the day.
2. Don’t forget about hydrating foods
Hydration doesn’t only come from drinks. Many everyday foods contain significant amounts of water and can make a valuable contribution to overall fluid intake. Melon, strawberries, cucumber and tomatoes are all naturally hydrating, while yoghurt, jelly and ice lollies can also help support hydration during warmer weather.
These foods can be particularly helpful for older adults with a poor appetite or for those who find drinking larger amounts more difficult.
Within care settings, hydrating foods support overall fluid intake, although they are not typically counted towards formal fluid balance charts, which record drinks and prescribed nutritional supplements. Even so, they remain an important way of supporting well-being during periods of extreme heat.
3. Small sips can make a big difference
One of the biggest misconceptions about hydration is that someone needs to drink a large amount all at once. In reality, many older adults find it much easier to manage smaller drinks offered regularly throughout the day than large glasses served only at mealtimes.
A few sips during a conversation, after taking medication, before an activity or whenever someone stops to rest may not seem like much on their own, but together they all contribute towards maintaining good hydration.
Keeping drinks visible and within easy reach, while offering regular opportunities to drink, can also make a real difference.
4. Hydration is better together
Hydration is often most successful when it becomes a shared activity rather than an individual responsibility. Offering refreshments when visitors arrive, enjoying drinks together during activities or including refreshments as part of social occasions can encourage older adults to drink more naturally.
Rather than feeling like another reminder or task, hydration becomes part of spending time together.
At Nellsar, we see hydration as everyone’s responsibility. Care teams, catering colleagues, relatives, friends and visitors all have an important role to play in supporting older adults, particularly during periods of hot weather.
When drinks become part of everyday connection, people are often more likely to enjoy them and drink little and often throughout the day.
5. Don’t wait until someone feels thirsty
One of the most important messages is not to wait until someone says they are thirsty. Thirst is not always a reliable indicator of dehydration in older adults. By the time someone feels thirsty, they may already be dehydrated.
Instead, it’s important to recognise some of the earlier signs that someone may need more fluids. These can include dry mouth, headaches, fatigue, dizziness, constipation, reduced mobility, reduced urination and darker urine.
Families should also look out for subtle changes, such as someone becoming more confused, more tired, less steady on their feet or less interested in food and drink. Recognising these signs early can help prevent more serious dehydration-related complications.
If an older person has been advised to restrict their fluid intake because of a medical condition, families should always seek professional guidance before making any changes. Likewise, if someone shows signs of becoming acutely unwell during hot weather, medical advice should be sought promptly.
A proactive approach during extreme heat
When temperatures rise, supporting hydration becomes one of the simplest yet most important ways we can help protect the health and well-being of older adults. Keeping drinks visible and within reach, looking beyond water alone, offering hydrating foods and recognising the early signs of dehydration can all make a meaningful difference.
Rather than waiting until someone asks for a drink, offering regular opportunities to enjoy refreshments throughout the day can make staying hydrated feel much easier.
Hydration is about much more than simply offering a drink. It’s about understanding each person’s individual needs, making hydration enjoyable and ensuring it becomes a natural part of everyday life. Sometimes, the smallest acts of care can have the biggest impact.
