Hydration and Muscle Function: Why Water Intake Matters More for Older Adults in July

Bodyright Physio Drogheda – Helping you stay active, steady, and well this summer.

When the warmer weather arrives, most of us remember the sun cream and sunglasses. But there's one summer essential that's often overlooked: staying well hydrated.

At Bodyright Physio in Drogheda, we often see people whose muscles feel tighter, balance is a little less steady, or energy levels have dipped during a spell of warm weather. While these changes can have many causes, not drinking enough fluids is often part of the picture.

The good news? It's one of the simplest things you can do to support your muscles, joints, balance, and overall wellbeing.

Why hydration matters more as we age

As we get older, our bodies naturally hold less water and our sense of thirst becomes less reliable. This means it's easier to become mildly dehydrated without even realising it.

Certain medications, such as diuretics ("water tablets"), can also increase fluid loss, making it even more important to drink regularly throughout the day.

During the warmer months, when we're sweating a little more than usual, those fluid losses can add up surprisingly quickly.

How dehydration affects your muscles and balance

Our muscles are made up of around 75% water, so it isn't surprising that they don't work quite as well when we're dehydrated.

Even mild dehydration can contribute to:

• Muscle cramps

• Fatigue and reduced strength

• Dizziness when standing up

• Poorer balance

• Slower reaction times

All of these can make everyday activities feel more difficult and, importantly for older adults, can increase the risk of falls.

Sometimes people tell us, "I just don't feel myself today." Before assuming it's simply age or the heat, it's worth asking, "Have I actually had enough to drink?"

Signs you may be dehydrated

Keep an eye out for:

• Dry mouth or lips

• Dark yellow urine

• Feeling unusually tired

• Headaches

• Muscle cramps

• Feeling light-headed when standing

These are often your body's early reminders that it's time to top up your fluids.

Simple hydration tips that really work

You don't need to drink litres of water all at once. In fact, little and often is usually the best approach.

1. Link drinking to your daily routine

Try having a drink:

• With every meal

• After using the bathroom

• Before and after a walk

• Whenever you sit down for a cup of tea

Small habits are often the easiest to stick with.

2. If you don't like plain water, that's okay

Hydration doesn't have to come from plain water alone.

Try:

• Herbal teas

• Milk

• Diluted fruit juice

• Soups and broths

If plain water isn't your favourite, don't worry—you don't have to force it. Adding a slice of cucumber, lemon, lime, or a handful of fresh berries can make water much more appealing. Sometimes a simple slice of cucumber is all it takes to make water taste fresher, and if you enjoy the flavour, you're naturally more likely to drink more.

Another idea that works well for many people is to make up a large jug of infused water in the morning and keep it in the fridge or on the kitchen table. Seeing it throughout the day acts as a gentle reminder to keep sipping little and often, rather than trying to drink several glasses all at once.

3. Eat your water too

Hydration doesn't only come from what you drink. Many fruits and vegetables have a naturally high water content and can make a valuable contribution to your daily fluid intake.

Some excellent choices include:

• Watermelon

• Cucumber

• Strawberries

• Oranges

• Tomatoes

• Soups and broths

These foods offer an added bonus. Alongside water, they naturally provide electrolytes such as potassium, as well as naturally occurring sugars. Together, these nutrients help your body absorb and retain fluids more effectively while supporting healthy muscle and nerve function.

Bananas are another great addition to your diet during the summer. While they aren't high in water, they're an excellent source of potassium—an important electrolyte that helps muscles and nerves function normally and supports healthy hydration.

For older adults who struggle to drink enough, including water-rich foods throughout the day can be an easy and enjoyable way to stay hydrated, especially during the warmer months.

Sometimes the easiest way to drink more water... is to eat it instead.

What about hydration salts?

Hydration salts (oral rehydration salts) are soluble electrolyte tablets or sachets that can help replace both fluids and electrolytes after significant fluid loss, such as during very hot weather, prolonged sweating, or after an illness causing vomiting or diarrhoea.

They can be very useful for short-term rehydration, but they aren't intended to replace your everyday drinks.

A simple way to think about it is this:

Water and everyday fluids = your daily maintenance.

Hydration salts = your "reset button" after extra fluid loss.

Most people won't need hydration salts regularly, but when used at the right time, they can be an effective way to help the body recover from dehydration. If you have kidney disease, heart failure, or have been advised to limit your fluid or salt intake, speak to your GP or pharmacist before using them.

Hydration and your physiotherapy

Hydration is also important after your physiotherapy appointment. You’ll always find drinking water in our entrance hall to enjoy a refreshment after your physio session. 

During hands-on treatment and exercise, your muscles and soft tissues are working, adapting, and producing natural by-products of movement and healing. Staying well hydrated helps your body's natural circulation and recovery processes, allowing these by-products to be cleared more efficiently while supporting healthy muscle function.

Many people also find they feel less stiff after treatment when they continue moving gently and drink plenty of fluids afterwards.

Think of it as helping your body make the most of the work you've done during your physiotherapy session.

Final thoughts

Good hydration isn't about drinking endless bottles of water or following strict rules. It's about building small, consistent habits that support your body every day.

Whether it's adding cucumber to your water, enjoying a bowl of homemade soup (or cooling gazpacho!) snacking on watermelon, or keeping a jug of infused water on the kitchen table, every little bit helps.

At Bodyright Physio in Drogheda, we believe the best results come from combining hands-on physiotherapy, tailored exercise, and simple lifestyle habits that support your health every day. Staying well hydrated is one of those habits—it helps your muscles work efficiently, supports your balance and recovery, and can help you get the most from your physiotherapy treatment.

If you'd like advice on improving your balance, mobility, strength, or confidence with movement, we'd be delighted to help. Whether you're recovering from an injury, managing aches and pains, or looking to stay active and independent, our one-to-one physiotherapy sessions in Drogheda are tailored to your individual goals.