A message from our Clinical Director, Jillian

Let’s talk about why WATER matters more than you think!

Did you know our bodies are made up of about 60% water? And our brain alone is roughly 80-85% water! That means in order for our body and all it’s parts to function properly, staying hydrated is essential. Clean water can help with temperature control, digestion, brain function, and joint movement.

With age, the body’s ability to conserve water diminishes, and the sense of thirst becomes less intense, leaving you less apt to feel thirsty even when the body needs a refill. This makes seniors more vulnerable to dehydration—especially during hot weather. Dehydration can lead to fatigue, dizziness, muscle cramps, and even falls

Warning Signs of Dehydration:

Increased thirst or dry mouth
Fatigue or dizziness
Dark yellow urine or decreased urination
Headaches
Dry skin and lips
Confusion or irritability

In the summer, the body loses more fluids through sweat, and if these aren’t replenished, it can affect everything from joint lubrication to cognitive function. For those managing chronic conditions like diabetes or heart disease, staying hydrated becomes even more critical, as dehydration can exacerbate symptoms or interfere with medications.

Tips to Stay Hydrated This Summer:

Drink consistently throughout the day, not just when you feel thirsty. Aim for small sips every hour.
Infuse water with flavor using slices of lemon, cucumber, or berries to make it more appealing.
Eat water-rich foods like watermelon, cucumbers, oranges, and soups.
Keep a water bottle nearby—visible reminders help build the habit.
Limit caffeine and alcohol, which can contribute to fluid loss.
Monitor urine color—pale yellow is a good sign of hydration.

Hydration is a simple yet powerful way to support mobility, energy, and overall well-being. Aim to drink at least 8 cups of water per day, and more depending on your activity level, health and climate. If you or a loved one is unsure about how much water is enough, consult a healthcare provider for personalized guidance or ask your Therapist.

Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can keep moving in the right direction.

Our PhysioCare at Home team can help.

Call us today!

Keeping your hydration in check is vital to helping you feel your best so you can get the most out of your movement and fully experience how Health is Wealth!

To Your Health,

Jillian

Physiotherapist & Clinical Director

Book an Appointment with us today!

Foundational Principle Highlight

Drinking enough water each day is a small act with big returns --because when you stay hydrated, you protect your body, and truly experience how Health is Wealth.

Therapist’s Corner

Tips and resources from our Therapists regarding Hydration:

Hydration and nutrition play key roles in our health — they are the building blocks.
Start your day with "hydrate before you caffeinate" by drinking water before a caffeinated beverage. This replenishes the system after a long sleep without fluid intake and can lead to higher, more sustained energy levels throughout the day.
For some people, having a water bottle with tracking marks to help you track how much water you should be drinking throughout the day can be really helpful! Always having access to water is very important so just carrying a water bottle around is a great option too.
Drinking sips of water throughout the day is better than gulping water all at once.
Try flavoured water or add ice cubes to make your water more appealing.
Try putting just a touch of salt in your water if you aren't drinking it with food. It actually helps MORE water get absorbed — Otherwise we end up peeing most of it out!
Hydration is important in regulating blood pressure- especially if it is low!
If you are worried about incontinence issues at night, limit water intake 2 hours before bed time.
Make sure to take adequate breaks for water while exercising.
If you have Heart Failure, you should discuss your water intake with your Cardiologist, as they usually recommend restricting water intake to no more than 1.5 litres per day.
What about for people who are very resistant to drinking? (i.e. those with dementia)
- Try using a familiar or interesting glass or cup (i.e. wine glass, favorite mug, etc.)
- Intentionally create ‘natural’ situations to sip or drink: make a ‘toast’ or ‘cheers’, taste test to choose which drink is ‘better’
- Jelly Drops are a hydration candy that help clients with dementia to stay hydrated. Jelly Drops Canada: Candy To Support Hydration | Official Website

Meet Maureen

Maureen is a past PhysioCare At Home Client and competitive Dragon Boat participant. Recently, she sat down with her physiotherapist, Lesley to talk about her journey.

What is your story?

“I was 68 years old when I was run over and crushed by a car. That was 3 years ago. I thought I was going to die. I had multiple fractures, surgeries, and I couldn’t walk. I was supposed to compete in Dragon Boat Worlds in 2 weeks. I was forever thankful I survived but infuriated of what I lost. At that time, I told myself, I may not make it to Worlds this year but I will next year! Now, I just competed in the Pan American 2025 in Montreal and won 8 medals!”

How has physiotherapy helped you in your journey to recovery?
“Physiotherapy was the answer for me to get out of the hospital. I wasn’t able to get out of the hospital unless I had physiotherapy set up at home. I would have had to be in hospital for another 6 weeks. I needed someone to help teach me how to move and get out of the wheelchair. When I returned for my follow-up appointment in 6 weeks, they were blown away by how much I improved.”
What message could you give to other older adults dealing with injury?
“Immediately get PhysioCare at Home. They are professional, reliable, and compassionate physiotherapists that can assist in progress. They help you recognize that you CAN fulfill your goals and get on with movement. They know what is safe and possible.”
What’s next for you in your dragon boat career?
“We’re already planning to race in the Pan American in Brazil 2027. We’re always looking for more racers — we race in the over 70 years of age category and over 60 years of age category.”

Check out this article in Sport Nova Scotia to read all about Maureen’s story and head to Dragon Boat Canada if you would like to join a club in your area!

Check out the many free resources we have available on our youtube page. Learn more & start your exercise journey today at youtube.com/@strongerathome!

Foundational Exercises for Older Adults

Nutrition Tip

Hydration doesn't have to be boring — while WATER is the gold standard, mocktails introduce refreshing flavors (citrus, herbs, berries) that make sipping more enjoyable and encourage consistent hydration throughout the day. Think colourful fruits, layered liquids, or sparkling water for a treat — your drink will look and taste great!

See below for a few fun mocktail recipes from The Mindful Mocktail to try and turn something you have to do into something you want to do.