Hydration and Digestive Health

 
Adults in later life are at increased risk of dehydration and constipation due to age-related changes in thirst perception, kidney function, and reduced mobility. Dehydration can lead to confusion, urinary tract infections, and increased hospitalisation risk, while chronic constipation affects quality of life and nutrient absorption.

Encouraging adequate fluid intake – typically 6 to 8 glasses daily, adjusted for individual needs – is essential. Water, herbal teas, and water-rich foods like fruits and vegetables all contribute to hydration status. Pairing fluids with fibre-rich foods such as whole grains, legumes, fruits, and vegetables supports regular bowel function and promotes a healthy gut microbiome. Soluble fibre, found in oats and legumes, aids digestion, while insoluble fibre from whole grains adds bulk to stool. Together, these strategies support digestive health, nutrient absorption, and overall well-being in older adults. 

Resources for further reading

Below are more resources on healthy ageing:

•    Janssen, I., Heymsfield, S. B., Wang, Z. M., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr. Journal of Applied Physiology, 89(1), 81–88. https://doi.org/10.1152/jappl.2000.89.1.81
•    Ancel, S.et al. (2024) Nicotinamide and pyridoxine stimulate muscle stem cell expansion and enhance regenerative capacity during aging. J Clin Invest. 134(24):e163648. https://doi.org/10.1172/JCI163648.
•    7. Zhang, Y., Chen, J., Qiu, J., Li, Y., Wang, J., & Zhou, Y. (2020). Effects of Omega-3 Fatty Acid Supplementation on Cognitive Function in Older Adults: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 12(11), 3310.