Just as the seasons change, our bodies do too. That’s not new knowledge, but it’s a part of life that can be hard for some of us to embrace or that’s surprisingly easy to miss because it’s so gradual we don’t notice it—until we do. Dehydration can sneak up on us just the same. You could go a few hours without reaching for a glass of water—until you do, and the liquid touches your lips and suddenly you’re gulping down H2O like it’s liquid gold. And then there are some of us who limit our fluid intake for fear trips to the loo will make the pace of our day feel like waiting in stop-and-go traffic. But embracing hydration and prioritizing a steady consumption of electrolytes is essential, especially after 50.
Electrolytes & Hydration
As noted in an article published by the National Council on Aging (NCOA), research shows that 75% of Americans are perpetually dehydrated, and dehydration is even more common among older adults, occurring in up to 28% of this population (2025). Being conscious of your fluid intake throughout the day can help ensure your fluid levels stay up, and choosing to consume electrolyte-boosted beverages—like those by LMNT—can help balance your electrolytes.
Electrolytes are essential minerals, such as sodium, potassium, and magnesium, that help regulate numerous bodily processes and functions. Some of these include:
- Regulating nerve and muscle function
- Maintaining proper hydration
- Balancing blood acidity and pressure
- Supporting cardiovascular health
- Aiding in nutrient and waste transport
- Supporting bone health
Even just mild dehydration can make you feel off; a 2% dip in fluid levels can negatively impact your energy levels, put a damper on your mood and cognitive function, disrupt your digestion, slow down your circulation, and more (NCOA, 2025). While the literal change in seasons and our environment can certainly affect our hydration levels, what we eat and drink; the activities we partake in, such as exercising and sauna use; and our body’s internal changes as we age are just as influential.
Age-Related Changes That Affect Hydration
Electrolytes become increasingly important after age 50 due to several physiological changes that occur in the aging body. Here are four age-related changes that can affect your hydration levels:
- Blunted Thirst Sensation, Slower Replenishing Rate: As you age, you can experience a decrease in your sense of thirst, which can lead to inadequate fluid intake. While changes in body composition can account for this change, medications and diuretics, like coffee and alcohol, can contribute to this fluid loss (NCOA, 2025).
- Drop in Percentage of Total Body Water: As you age, the total water volume in your body decreases, therefore putting you at risk for dehydration more than when you were in your 20s, 30s, or 40s (Cleveland Clinic, 2023). Women’s water volume in their bodies especially takes a big dip due to hormonal changes. A post-menopausal woman may have only about 55% of her body weight as fluid compared to a younger woman who can have up to 70% (Harrington, 2021).
- Hormonal Changes: As just mentioned, hormonal shifts, like those experienced during menopause, greatly impact fluid balance. With progesterone acting as a diuretic and estrogen influencing sodium levels, keeping your electrolyte intake steady is super important (Harrington, 2021). Plus, if you’re experiencing hot flashes during menopause, sweating can further lead to dehydration and exacerbate other symptoms linked to fluctuating hormonal levels.
- Reduced Kidney Function: After age 40, the rate at which your kidneys filter your blood (glomerular filtration rate) and the volume of plasma that passes through the kidneys per unit of time (renal plasma flow occurs) declines (Schlanger, Bailey, & Sands, 2010). By age 80, the maximum urinary concentrating ability (i.e., your kidneys’ ability to conserve water, namely when there is no fluid intake) is reduced by more than half compared to younger adults (Li, Xiao, & Zhang, 2023).
How to Hydrate After 50
So, how can you stay hydrated despite these bodily changes and prevent complications associated with electrolyte imbalances? Amp up your fluid and electrolyte intake to support all your systems. As AGEIST founder David Stewart recommends: “Start the day with two big glasses of water and LMNT. We are most dehydrated in the morning, and this is a great way to jump start your day.”
Ideally, you should drink half your body weight in fluids. For example, someone who weighs 140 lbs. should drink 70 ounces of water a day. Now, that may sound like a lot, especially if you’re measuring how much water you drink by the glass. An easy way to mentally overcome this hurdle is to invest in a big water bottle with a straw that you can take with you in the car, around the house, on walks, to the beach, etc.; or, use a Mason jar so you can visually measure your water consumption throughout the day.
I’ve found using these types of drinking vessels drastically increases the amount of water I consume in a day without much extra thought. You can also eat your water (think fruits, veggies, soups, and stews) and switch up your beverages. Have a variety of low-calorie, non-alcoholic, and decaf beverages throughout the day (like LMNT, mineral water, coconut water, herbal tea, and/or hot water with lemon).
LMNT has all the electrolytes your body wants and needs with none of the added BS (like sugar). Simply tear, pour, and stir a packet in 16 to 32 ounces of water (depending on how salty you like it) or grab a can of LMNT Sparkling and sip to maintain your fluid and electrolyte balance without too much fuss. Make LMNT a cornerstone of your daily hydration routine and your brain, heart, detox pathways, joints, and more will thank you.
Get a free LMNT sample pack with 8 flavors by using our link.
For more information on the salty science behind LMNT, read here.
Note: If you are hypertensive or pre-hypertensive, consult your physician before using LMNT.
References
Cleveland Clinic. (2023, May 30). The Connection Between Age and Dehydration Risk. Cleveland Clinic. https://health.clevelandclinic.org/drink-up-dehydration-is-an-often-overlooked-health-risk-for-seniors
Harrington, J. (2021, July 15). Electrolytes, Dehydration, and Menopause. Menopause Natural Solutions. March 1, 2025, https://www.menopausenaturalsolutions.com/blog/electrolytes
Li, S., Xiao, X., & Zhang, X. (2023). Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients, 15(11), 2609. https://doi.org/10.3390/nu15112609
National Council on Aging. (2025, January 2). Hydration for Older Adults: 10 Reasons Why Hydration Is Important. Tips on How to Stay Hydrated. https://www.ncoa.org/article/10-reasons-why-hydration-is-important/ Schlanger, L. E., Bailey, J. L., & Sands, J. M. (2010). Electrolytes in the Aging. Advances in Chronic Kidney Disease, 17(4), 308–319. https://doi.org/10.1053/j.ackd.2010.03.008