Summer is the season of sunshine, warm breezes, and outdoor fun. But with the higher temperatures comes the risk of dehydration, especially for seniors of a Squamish independent living community. Hydration is key to staying healthy, maintaining energy levels, and making the most of those vibrant summer days. Here are some helpful tips to help seniors stay safe and well-hydrated all summer long! 

Drink Water Regularly

It may sound obvious, but the most important thing you can do to stay hydrated is to drink plenty of water. Seniors often have a diminished sense of thirst, making it easy to forget to drink. Aim to drink at least eight 8-ounce glasses of water daily, keeping a water bottle handy at all times. Remember to take small sips throughout the day, setting regular reminders on a watch or phone to encourage you to stay on top of your water consumption. 

Eat Hydrating Foods

While water is the purest source of hydration, there are other ways of taking in water, apart from consuming liquids. In fact, many fruits and vegetables are loaded with water to help you nourish and hydrate at the same time. Some of the best hydrating foods include:

  • Watermelon: With over 90% water, this fruit is a delicious and hydrating summer snack.
  • Cucumbers: Refreshing and crunchy, cucumbers are perfect for salads or as a snack.
  • Strawberries: These berries are juicy and hydrating, making them a sweet treat on hot days.
  • Lettuce: Add some crisp lettuce to your meals for an extra hydration boost.

Limit Caffeine & Alcohol Intake

Caffeine, alcohol, and sugary drinks can contribute to dehydration, so it’s best to limit your intake during the hotter months. Opt for decaffeinated coffee or tea, and if you choose to drink alcohol, do so in moderation and alternate with water to stay hydrated.

Set a Hydration Schedule

If you have trouble remembering to drink water, try setting a hydration schedule. Set reminders on your phone, clock, or wristwatch to ensure you are drinking water in timely intervals. Remember, it’s best not to wait until you are thirsty to drink water, as this can be a sign of dehydration.

Tip: Pay attention to your body’s signals to ensure you’re staying hydrated. Common signs of dehydration include dry mouth, dark urine, dizziness, and fatigue. If you experience any of these symptoms, increase your fluid intake immediately and inform your caregiver.

Enjoy Hydrating Beverages

Water is essential, but it’s not the only hydrating beverage. Here are some alternative beverages that are tasty and hydrating:

  • Herbal Tea: Naturally caffeine-free and available in various flavours, herbal teas are a great way to stay hydrated. Try adding ice and herbs like mint to your herbal tea for a refreshing twist.
  • Fruit-Infused Water: Add slices of lemon, lime, cucumber, or berries to your water to enhance your water with delicious natural flavour. 
  • Coconut Water: Naturally rich in electrolytes, coconut water is a fantastic hydrating drink.
  • Milk: Both regular and plant-based milk can be hydrating and nutritious.

Stay Cool

Hydration isn’t just about drinking water; it’s also about keeping your body cool. Here are some ways to beat the heat:

  • Wear Light Clothing: Choose light-coloured, loose-fitting clothing made of breathable fabrics like cotton.
  • Use Fans and Air Conditioning: Stay indoors during the hottest parts of the day and use fans or air conditioning to keep cool.
  • Cool Showers or Baths: Taking a cool shower or bath can help lower your body temperature. Applying a cool cloth to the head or back of the neck can also offer reprieve from the heat.

Make Hydration Fun

Staying hydrated doesn’t have to be a chore. Make it enjoyable by trying out new recipes and tasty new flavour combinations. Here are a few ideas:

  • Hydrating Smoothies: Blend your favourite fruits with some water or coconut water for a refreshing and nutritious smoothie.
  • Popsicles: Make your own hydrating popsicles or ice cubes using fruit juice or blended fruits. These are perfect for cooling down on a hot day while avoiding excess sugar from store-bought popsicles. 
  • Jello: Prepare sugar-free jello with added fruit chunks for a hydrating and fun treat.

Stay Active, But Safe

Exercise is important for overall health, but it’s crucial to stay safe in the summer heat. Opt for indoor activities during peak heat hours or exercise outdoors early in the morning or late in the evening when it’s cooler. Always bring a water bottle with you and take frequent breaks to drink, listening to your body when it feels fatigued or in need of extra rest. At Shannon Falls Retirement Residence, staying active and socially engaged is a breeze, with organized indoor group fitness classes hosted regularly in the comfort of an air-conditioned space. 


Summer is a time for enjoying the great outdoors, spending time with loved ones, and making wonderful memories. By staying hydrated, seniors of a Squamish retirement community can ensure that they are feeling healthy, energized, and strong throughout the season. Raise a glass of H20 to a bright and beautiful summer ahead!

Ready to discover what life is like at Shannon Falls Retirement Residence? Book a tour of our independent living community in Squamish to explore the elevated services and amenities that are available to enrich the lives of seniors. Residents of Shannon Falls Retirement Residence enjoy inviting suites, gourmet daily dining, regularly scheduled social activities, weekly housekeeping, and professional maintenance services.