By Melissa Heires, Intern with University of Arizona’s Dietetics Graduate Program
Urinary tract infections (UTIs) are one of the most common health concerns for older adults, but many cases can be prevented with simple daily habits. One of the most effective prevention strategies is staying well-hydrated. As people age, the sense of thirst naturally weakens and the body conserves less water, making dehydration more likely. When the body is dehydrated, urine becomes more concentrated, which allows bacteria to grow more easily in the urinary tract—greatly increasing the risk of infection.
Staying hydrated helps the urinary system work the way it should. Adequate fluid intake keeps urine diluted and supports regular urination, which helps flush bacteria out of the bladder before they have a chance to cause an infection. Signs of dehydration—such as dark urine, urinating less often, dizziness, or sudden fatigue—should be taken seriously, as they may signal an increased risk for UTIs.
Most older adults benefit from about six to eight cups of fluid each day, though individual needs vary. Water is the best choice, but many foods also contribute to hydration. Water-rich options like watermelon, cucumbers, lettuce, oranges, tomatoes, soups, yogurt, and milk can make meeting fluid needs easier and more enjoyable.
Simple daily habits can help: drink small amounts of fluid throughout the day, keep a water bottle nearby, pair meals with a glass of water, or try naturally flavored water with lemon or berries. These small steps support bladder health, improve overall comfort, and reduce the likelihood of painful UTIs—helping older adults stay healthy, independent, and active.
