Hydration: the overlooked half of good nutrition after 70
Older Australians often think they’re drinking enough — and often they’re not. Three small things you can change without making a fuss about it.
If you’ve had the conversation with a GP, a pharmacist, or your care nurse where they ask how much water you’re drinking, you’ll know the answer is almost always "enough, I think." Most older Australians are confident they are.
The trouble is, what counts as "enough" shifts quietly with age — and the body stops giving you the same nudges it used to.
The body’s thirst signal becomes less reliable with age, which means many older Australians can be mildly dehydrated without realising it.
Why thirst goes quiet with age
The thirst signal — the dry mouth and slight irritability that nudges a younger person to grab a glass of water — softens after 70. This is well-documented. The brain’s response to mild dehydration becomes less urgent, and the kidneys’ water-conserving machinery gets slightly less efficient at the same time. Some medications nudge it further: diuretics, blood-pressure tablets, even a few common antidepressants.
The result is a quiet gap. You feel fine. You’re not thirsty. But your body is running on less water than it would prefer.
That gap shows up in places you wouldn’t immediately blame on water: lower energy in the afternoon, mild dizziness when you stand up too quickly, slower recovery from a small infection, more constipation than you used to have, harder to think clearly.
What counts as enough
Australian dietary guidelines suggest about 1.5 to 2 litres of fluid a day for most adults — roughly six to eight standard glasses, with the higher end for warmer days or when you’ve been more active. Tea, coffee, soup and the water in fruit and vegetables all count toward the total.
The popular idea that caffeine "doesn’t count" or "dehydrates you" is overstated. A cup of tea contributes more water than it loses.
What doesn’t count well: alcohol, and very sugary drinks. Both nudge the body in the wrong direction for hydration.
The signals worth noticing this week
You don’t need to count millilitres. You need to notice patterns.
- Your urine is darker than pale straw. First thing in the morning is naturally darker, but if it’s stayed that colour by midday, you’re probably running short.
- You feel tired in the late afternoon in a way you wouldn’t have a year ago. Not the sort of tired that’s about sleep — the sort that lifts noticeably after a glass of water.
- You skip past a glass of water without thinking, even when you’ve passed the kitchen three times. That’s a habit shift worth catching.
Three things to try this week
- Keep water visible. A glass on the kitchen bench, refilled morning and afternoon, will get drunk. A bottle in a cupboard won’t.
- Pair water with the things you already do. A glass with each meal. A glass when you put the kettle on. A glass when you sit down with the paper. Pegging hydration to existing routines beats trying to remember.
- Watch the heat days and the recovery days. On warmer days, after exercise, or during illness, the body’s water need rises and the thirst signal lags. Add an extra glass or two without waiting for the signal.
If you’re on diuretics, blood-pressure medication or any other drug that affects fluid balance, talk to your GP or pharmacist about how much water is right for you — the "drink more" advice isn’t one-size-fits-all.
Staying strong at home
Hydration is the overlooked half of good nutrition. It works quietly when it’s right and it withdraws quietly when it’s not.
Most older Australians don’t need to drink a lot more — they need to drink a bit more, consistently. The practical version is keeping a glass within arm’s reach, paired with the things you already do every day.
Want to know if a daily nutrition top-up could help you stay strong at home?
There are three easy ways to find out — pick whichever suits you.
- Take the Eat Well Health nutrition screening questionnaire. A few quick questions about appetite, weight, and how you've been feeling lately.
It'll tell you whether a daily top-up is worth a conversation. No obligation. → Start the questionnaire
- Give us a ring. Have a chat with someone who knows this stuff — no script, no pressure. Call (08) 6119 3698, Monday to Friday.
- Ask us to call you back. A member of our team will get in touch. → Request a callback
Eat Well Health is a dietitian-backed service helping older Australians stay strong at home. For eligible Support at Home clients, the nutrition top-up is fully funded through your existing package.