Good nutrition and hydration are important for older adults to maintain energy, strength, and overall health. They play a key role in supporting immune function, maintaining muscle mass, reducing the risk of chronic conditions, helping to enhance quality of life and independence.
Below are some refuel, rehydrate and recharge tips on making small wins with big impacts.
Refuel
- Prioritise regular, balanced meals – Eating little and often can maintain stable energy level throughout the day and prevents overeating.
- Focus on nutrient dense foods - They are high in vitamins, minerals, protein, fibre and healthy fats. Examples include sweet potatoes, avocados, fruits, nuts & seeds. Avoid ultra processed where possible as they often lead to energy crashes and poor health.
- Healthy snacking – Introduce healthier snacks like unsalted nuts, fruit or yoghurt. These snacks can help maintain energy levels and prevent midday slumps.
Rehydrate
- Drink water regularly – Water helps to keep your brain working, your energy up, and your body feeling good. Dehydration can make you tired, dizzy or give you headaches.
- More than just water counts – Other drinks like milk and herbal tea can also help you stay hydrated.
Light yellow = hydrated
Dark yellow = drink more water
Recharge
- Staying active with gentle exercise - Include gentle exercises like walking, stretching or yoga into your daily routine. Regular movement helps improve energy levels and mental wellbeing.
- Prioritise restful sleep - Ensure you get enough sleep each night to feel refreshed and rejuvenated. Aim for 7-9 hours of quality sleep to support your overall health.
- Recharge your strength - Aim for activities that improve strength, balance and flexibility for at least 2 days a week.
For more information and healthy recipes, visit the following websites:
Information to Support Refuelling:
Information to Support Rehydrating:
Information to Support Recharging:
YouTube video on how to stay sharp in later life
