Dehydration: Risk, Symptoms and Prevention

What is Dehydration? 

 Dehydration happens when your body loses too much water or does not have enough water to work normally. Drinking enough water is important for controlling your body temperature and getting rid of waste. Dehydration is when you do not drink enough or lose too much water without replacing it. 

Older Adults and Dehydration Risk 

 Older people can get dehydrated easily because: 

• They may not feel thirsty. 
• They might not drink much to avoid going to the bathroom. 

 It's important to drink enough water regularly to avoid problems from dehydration. 

Signs of Dehydration 

You might be dehydrated if you: 

• Pass out less or no urine at all 
• Have dark or strong-smelling urine 
• Feel drowsy or confused 
• Feel dizzy 
• Feel pain when urinating 
• Have a dry tongue, lips, or sunken eyes 
• Are thirsty 

Health Problems from Not Drinking Enough Water 

Not drinking enough water can cause: 

• Constipation 
• Urinary tract infections 
• Pressure sores 
• Low blood pressure 
• Kidney problems 

These can be serious, especially for older people. 

How Much Water to Drink 

Try to drink enough to urinate several times a day with pale, odourless urine. *Dark, smelly urine may indicate dehydration which means you need to drink more.  Aim for 6-8 glasses, about 2 litres of fluids daily, unless your doctor says otherwise. Use the urine colour chart below as a guide to see if you're drinking enough.  

* If dark, smelly urine persists, please visit your doctor for further evaluation immediately. 

Sources of Fluids

*These beverages contain sugar. To limit or avoid the intake of these for people with diabetes. 
Coffee and tea are not good sources of fluids because they are diuretics (increase urine production.)

Tips to Avoid Dehydration

For those on fluid restriction, it is important to adhere to fluid allowance to prevent overhydration and dehydration.

Acknowledgements

Community Dietetics and Nutrition Workgroup (Feb 2022 – Dec 2024) – Dietitians from Public Healthcare Institutions, College of Family Physicians Singapore, Nurses from Polyclinics and Community Care Sector

References

• Definition of dehydration - NCI Dictionary of Cancer Terms - NCI
• Urine colour chart | healthdirect