“Drink more water” is probably one of the most common health reminders you’ll hear — and for good reason. It’s one of the simplest habits to build, yet one of the easiest to neglect.

And the older you get, when memory lapses become more common or health conditions make daily routines harder, the more important staying hydrated becomes.

Dehydration happens when your body loses more fluid than it takes in. Older adults are 20 to 30 percent more likely to become dehydrated, and the risks go both ways: dehydration can increase your chances of chronic disease and may even accelerate the aging process itself.  

Here’s why water needs more of your attention as you age:

As you get older, the brain’s “thirst center,” which monitors fluid balance and tells you when to drink, becomes less sensitive.  

It doesn’t respond as strongly when your body needs water, so you might not feel thirsty even when you’re already dehydrated. In many cases, the thirst signal is delayed, weak, or missing altogether.

Even when you do feel thirsty, getting up for a drink isn’t always easy. Achy joints, slower movement, and poor balance can make walking to the kitchen feel like a challenge. Because fall risk increases with age, keeping a jug or bottle within reach can help ensure you stay hydrated throughout the day.

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Your kidneys act as filters, removing waste while conserving fluid. But kidney function naturally declines with age. That means your body becomes less efficient at concentrating urine and holding on to water, which can lead to more frequent urination, and a higher risk of dehydration.

Muscle tissue is the body’s main water reservoir. But starting in your 30s, you lose about 3 to 8 percent of muscle mass per decade, and the rate accelerates after 60. Less muscle means less water storage, which can make dehydration more likely, especially if your fluid intake stays the same.

More than 9 in 10 older adults have at least one chronic condition. Many of these — including diabetes, chronic obstructive pulmonary disease (COPD), and inflammatory bowel disease (IBD) — increase fluid loss and raise dehydration risk.  On top of that, several common medications, like diuretics for high blood pressure, can cause you to lose even more water.

You’ve probably heard the “8 glasses a day” rule, but that’s a general guideline — and it’s often not enough. National guidelines recommend about 13 cups (104 oz) of fluids per day for adult men and 9 cups (72 oz) for adult women.

Thirst isn’t always the best indicator. In fact, by the time you feel thirsty, you’re likely already mildly dehydrated.

Here are other signs of dehydration:

If plain water feels hard to keep up with (or just a little boring), don’t worry, it’s not your only option. Fruits, vegetables, soups, and other water-rich foods all count toward your daily hydration.