Sunday was World Water Day. For this week’s Wellness Wednesday, it’s a good reminder that some of the simplest things have the biggest impact on how we feel.i
We tend to accept certain changes as part of “ageing”.
Lower energy. Brain fog. Poor sleep. Stiffness. Low mood.
But there’s a simpler explanation that’s often overlooked.
As we get older, two things happen quietly:
Our sense of thirst declines
Our bodies retain less water
Which means many older adults are not just occasionally dehydrated, but consistently underhydrated.
Research shows that dehydration and underhydration are common in older populations, even among otherwise healthy people. And the effects are wide-ranging:
Poorer concentration and memory
Lower energy and mood
Slower digestion
Increased joint discomfort and reduced mobility
In other words, many of the things we associate with “getting older”…
are also classic signs of not having enough water.
The encouraging part is this: it’s one of the simplest things you can improve.
Not through willpower. Through your environment.
The recommendation
Make water hard to forget. Then make it a ritual.
Most people treat hydration like a task. Something to remember. Something to try harder at. That rarely works.
A better approach is to change your environment so drinking water becomes natural, visible, and enjoyable. Start with a simple setup:
A jug and some glasses, on a tray where you spend most of your time
Add lemon, mint, or fruit to make it appealing
Choose a jug or bottle that looks good in your space
This does two things. It makes water hard to forget. But more importantly, it turns it into something you look forward to.
A small, pleasant ritual in your day.
Pouring a glass. Sitting down. Taking a moment. It’s simple. But it works.
Our favourite is a medium sized glass jug with a lid, something like this on Amazon.
A small upgrade: electrolytes
Water is the foundation.
But in some cases, especially if you’re active or simply not feeling your best, adding electrolytes can help your body absorb and retain fluids more effectively.
There are many convenient single-serving sachet options available, but our preferred approach is a simple tub of unflavoured electrolyte powder. It’s typically just sodium, magnesium and potassium, and you can add a scoop to water once a day. Like this one on Amazon:
Q&A
Q: What’s the difference between dehydration and underhydration?
Dehydration is what we tend to notice. It’s when your body is clearly short on fluids.
Underhydration is quieter and far more common. It’s when you’re consistently not drinking quite enough, day after day.
You may not feel thirsty. You may feel “fine”. But over time, it can affect energy, concentration, mood, digestion and mobility.
That’s why small, consistent habits matter more than occasional big efforts.
(If you have a question for Johann, simply reply to this email or send it through to [email protected])
Free resource
Come to think of it, water is virtually a free resource and that’s something to be very grateful for. And here’s some further useful information on hydration in older adults:
Quick bites
Up to 20–30% of older adults are chronically underhydrated, even when otherwise healthy
The sensation of thirst declines with age, making dehydration harder to detect
Even mild dehydration (1–2% fluid loss) can impair attention, memory and mood
Dehydration is linked to increased risk of falls, confusion and hospitalisation in older adults
Drinking small amounts regularly is more effective than trying to “catch up” later
Around 20–30% of daily fluid intake can come from food (especially fruit and vegetables)
Hydration is often inadequate in older adults, even in healthy populations (see review study)
Feel good
Watch Harrison Ford’s moving acceptance speech on a life well lived
Final thought — try this.
Before you move on with your day, pour yourself a glass of water.
Add ice and a slice of lemon or garnish.
Sit down with it. Drink it slowly. Take a moment to appreciate it.
Not as a task. Not as something you “should” do.
But as something simple and good.
A small ritual you can return to, every day.
Regards,
Johann
“Enjoy the little things, for one day you may look back and realise they were the big things.”
