Is it harder to stay hydrated as you get older? Find out below

You used to get through the day with a few cups of tea, a smoothie and the odd glass of water. Now? You’re parched before lunch, your skin feels tight and a mid-afternoon headache creeps in more often than you’d like.

Hydration doesn’t work the same way it used to, especially for women after 40. Hormonal changes, shifts in body composition and even a dulled thirst signal mean your fluid needs increase just as your natural cues start to fade.

Adequate hydration supports everything from your skin’s elasticity to your energy levels, digestion, joint health and even mood. Here’s how to spot when you’re under-fuelling and how to stay topped up without constantly sipping plain water.

Why it gets harder to stay hydrated as you age

The body’s natural hydration systems slow down just as your needs go up. Several age-related changes make hydration more challenging:

• Thirst signals dull: Your brain doesn’t trigger thirst as reliably, meaning you may not drink until you’re already dehydrated. A PubMed study backs this, revealing that when older participants went without water for 24 hours, they didn’t feel as much thirst or dryness in their mouths compared to their younger counterparts.
• Hormones shift: Oestrogen helps regulate fluid balance, as outlined in this study on hormonal changes during menopause and the impact on fluid retention. In other words – as levels drop, your body becomes less efficient at retaining water.
• You sweat more: A medically-reviewed article published by Elektra Health confirms this. Hot flushes and night sweats – common in postmenopausal women – lead to fluid loss, often unnoticed.
• Kidney function changes: As you age, your kidneys may become less effective at conserving water. A geriatric review indicates that older adults lose about 50% of their capacity to conserve water and solutes when dehydrated, increasing vulnerability.
• Same habits, different needs: Drinking the same amount as you did in your 30s might no longer be enough. UCLA Health underscores that reduced thirst response and body water content changes in older adults mean hydration habits must adjust

The signs you’re not drinking enough

Low-level dehydration isn’t always obvious, but it adds up.

You don’t need to feel thirsty to be dehydrated. In fact, many older adults stop registering thirst the same way they used to. That means the symptoms of dehydration can sneak up and often get misattributed to “just getting older”.

Here are some early signs – listed by the NHS – worth paying attention to:

• feeling thirsty
• dark yellow, strong-smelling pee
• peeing less often than usual
• feeling dizzy or lightheaded
• feeling tired
• a dry mouth, lips and tongue
• sunken eyes

Mild dehydration is easy to miss, however, but when it becomes chronic, it can affect your skin, circulation, cognitive sharpness and general vitality. Thankfully, you can reverse it with small, consistent changes.

Rethinking the “8 glasses a day” rule

Everyone’s heard the advice: eight glasses of water a day. But hydration isn’t the same for everyone, and it doesn’t start and end with water.

How much fluid you need depends on your weight, diet, activity levels, environment and hormones. And water on its own isn’t always enough to properly hydrate your cells – even more so during and after menopause, when your body becomes more prone to fluid loss.

To hydrate effectively, your body also needs electrolytes – key minerals that help retain water, balance fluids and support cellular function. Without them, your water intake can go right through you.

The power of electrolytes

These little minerals matter more than ever. Electrolytes help your body absorb and use water effectively. They’re essential for nerve function, muscle contraction and fluid balance, particularly when hormones are shifting.

Key electrolytes include:

• sodium – helps retain water
• potassium – supports muscles and nerves
• magnesium – calms the nervous system and eases cramps
• calcium – supports bone and muscle health

Low-sugar electrolyte sources:

• coconut water
• lemon water with a pinch of sea salt
• electrolyte powders (look for magnesium-rich blends without added sugars or artificial colours)

Avoid sports drinks marketed as “hydrating” – many are high in sugar and synthetic ingredients that do more harm than good.

Hydrating foods that do double duty

You don’t have to rely solely on drinks to stay hydrated. Many fruits and vegetables are over 90% water, and come with added benefits like fibre, antioxidants and vitamins.

Top water-rich foods:

• cucumber
• watermelon
• oranges and grapefruit
• celery
• romaine and spinach
• strawberries
• courgettes

Hydration-boosting meal ideas:

• add cucumber and mint to your water bottle
• blend fruit and leafy greens into smoothies
• snack on orange slices or watermelon chunks
• build meals around soups, stews or broths
• sip herbal teas (see next section)

Simple hydration habits for everyday life

Most older adults aren’t dehydrated because they don’t care, it’s because hydration often becomes reactive, not routine. These tiny tweaks help keep your levels steady throughout the day:

Start your day with minerals + water

Before your morning coffee, drink a glass of filtered water with a pinch of sea salt or a squeeze of lemon.

Keep a bottle nearby

A reusable insulated bottle makes it easier to stay consistently hydrated. Many of the guests that come to our health & wellness retreats claim this simple swap is a game-changer, as it keeps water cool and refreshing (also helpful during hot flushes). Plus, having it in plain sight acts as a natural reminder to sip throughout the day.

Go slow, not all at once

Sudden high fluid intake is more likely to pass straight through without fully hydrating us, while spaced-out sipping gives your body a better chance to absorb and retain what it needs.

Herbal teas = hydration + hormone support

Red clover, hibiscus, nettle or chamomile tea can support hormone balance while keeping you hydrated.

Track changes, not just intake

Look for signs like more supple skin, clearer thinking or steadier energy. Hydration makes a visible (and often quick) difference.

Bottom line: make hydration a daily ritual

Try to shift your attitude towards water as being a chore to it being a form of self-respect. A daily hydration routine – whether that means sipping herbal tea, adding electrolytes or simply keeping a flask and some sliced fruit nearby – is one of the simplest ways to support aging skin, joints, digestion and energy.