Beyond eight glasses… How much water do you really need?

Drink Up! The Ultimate Guide to Hydration

Water. It's everywhere, sustains all life, and yet, we often take it for granted. But water is more than just a thirst quencher; it's the very foundation of our health and well-being.

As a personal trainer and valued health and fitness professional, you play a crucial role in guiding your clients towards a healthier and more active lifestyle. One essential aspect of overall well-being that often gets overlooked is hydration. By helping your clients understand the importance of staying hydrated and providing them with practical strategies, you can significantly improve their performance, recovery, and overall health.

How much water do we need?

There's the age-old "eight 8-ounce glasses a day" rule, which translates to roughly 2 litres or 64 ounces. However, this isn't a one-size-fits-all approach. Individual needs vary based on several factors:

• Age: Children and older adults generally need less water than active adults.

• Gender: Men tend to require slightly more water than women.

• Weight: Larger bodies require more water to function optimally.

• Activity Level: The more you sweat, the more water you need to replenish.

• Climate: Hot and humid environments increase water loss through sweat.

• Health Conditions: Certain medical conditions may necessitate higher water intake.

According to the Institute of Medicine (IOM) and the European Food Safety Authority (EFSA), here's a breakdown based on activity levels:

• Sedentary: Approximately 0.35 litres of water per kilogram of body weight.

• Moderately Active: Approximately 0.4 litres of water per kilogram of body weight.

• Very Active: Approximately 0.5 litres of water per kilogram of body weight.

For example, for optimal hydration a moderately active 70kg (10st 14lb) person should consume approximately 4 litres (that’s 19 small glasses) per day!!

Calculate your ideal water needs here with our personalised water calculator:

Additional Water for Physical Activity

During intense physical activity, you'll need to replenish fluids lost through sweat to maintain optimal hydration, support temperature regulation, fuel muscle function, and aid in waste removal. 

A general guideline is to consume approximately 1.3-2 standard 8-ounce glasses of water every 20 minutes during exercise (American College of Sports Medicine, ACSM).

Factors affecting water needs:

• Climate: Hot and humid climates can increase water loss through sweat.

• Intensity of Physical Activity: More intense workouts require greater fluid replacement.

• Duration of Physical Activity: Longer workouts will lead to greater fluid losses.

• Individual Variations: Some people sweat more than others, so individual needs may vary.

How to Stay Hydrated:

• Carry a Water Bottle: Keep a reusable water bottle with you throughout the day.

• Set Reminders: Use your phone or watch to remind yourself to drink water regularly.

• Flavour Your Water: Add slices of fruit, herbs, or a squeeze of lemon or lime for taste.

• Eat Hydrating Foods: Fruits and vegetables contain a significant amount of water.

• Monitor Your Urine: Aim for a light yellow colour. Darker urine may indicate dehydration.

The golden ticket: When to hydrate

While consistent intake throughout the day is key, here are some crucial hydration times:

• Upon Waking: Rehydrate after a night's sleep to kickstart your metabolism.

• Before, During, and After Exercise: Replenish fluids lost through sweat.

• At Mealtimes: Water aids digestion and helps you feel fuller for longer.

• Before Bed: Prevent dehydration during sleep, especially if you snore or live in a dry climate.

Hydration hacks for busy bees

Let's face it, remembering to drink water can be a challenge. Here are some tips to stay on top of your hydration game:

• Download a hydration app (or sign up to your favoured coaches wellness and habit tracking app): Set reminders and track your water intake.

• Invest in a reusable water bottle: Keep it with you at all times and personalise it for a motivational boost.

• Infuse your water: Add slices of fruits, vegetables, or herbs for a refreshing twist.

• Set water goals: Break down your daily intake into smaller, achievable goals.

The symphony of hydration: Benefits for your body

Water is the conductor of a symphony within you, influencing everything from your physical health to your mental well-being:

• Body Shape & Fitness: Water regulates body temperature, crucial for optimal exercise performance and recovery. It can also aid in weight management by keeping you feeling full.

• Sports: Peak athletic performance hinges on proper hydration. Water lubricates joints, delivers nutrients to muscles, and prevents cramps.

• Mental Health: Dehydration can impact mood, focus, and cognitive function. Drinking enough water can improve alertness, concentration, and even reduce headaches.

• Sleep: Dehydration can disrupt sleep quality. Water helps regulate body temperature, a key factor for restful sleep.

• Skin Tone & Complexion: Water plumps your skin cells, giving you a healthy glow. It also helps flush out toxins that can contribute to blemishes.

• General Health: Water is essential for digestion, nutrient absorption, and waste removal. It also plays a vital role in kidney function and can help prevent chronic conditions like kidney stones.

• Longevity: Studies suggest that proper hydration may be linked to a longer lifespan.

The dehydration dilemma: What happens when we don't drink enough?

Chronic dehydration can lead to a cascade of problems:

• Fatigue & Headaches: These are common symptoms of dehydration.

• Constipation: Water keeps things moving smoothly in your digestive system.

• Kidney Issues: Dehydration can increase your risk of kidney stones.

• Urinary Tract Infections: Not drinking enough water can make you more susceptible to UTIs.

• Body Shape Struggles: Insufficient water intake can have a significant impact on your ability to keep off excessive body fat.

Beyond the glass: Water from food

While drinking water is essential, we also get fluids from fruits, vegetables, and certain beverages. Think watermelon, cucumber, and almost all of your milk options )from cow to oat to almond and coconut)!

Dehydrating foods & drinks:

Beware of beverages and foods that can actually dehydrate you, like sugary drinks, coffee (in excess), and salty snacks.

Lifestyle & environment:

Certain factors can influence your hydration needs:

• Climate: Hot and humid environments increase fluid loss.

• Alcohol Consumption: Alcohol is a diuretic, so be sure to drink extra water when consuming alcohol.

• Medications: Some medications can increase urination, so consult your doctor about your hydration needs.

The perfect sip: Water quality matters

Tap water quality varies. Consider filtration systems or bottled water for peace of mind.

Flavour boosters: Beyond plain water

Plain water may not always be your cup of tea (pun intended). Here are some ways to add a delightful twist:

• High-Quality Cordials & Squashes: These dilute into refreshing drinks and often contain natural flavours and minimal sugar. Try to avoid artificial sweetener based concentrates however as these can cause other long term side effects with excessive consumption (an article for another time on this perhaps for sure).

• Hot Drinks: Herbal teas and even low sugar hot chocolate or cocoa can contribute to your daily fluid intake. Even caffeinated drinks like coffee can add to your water levels, despite being diuretics themselves - the pure act of getting the water volume in is still beneficial. Try to consume freshly ground beans if you can however, rather than freeze dried options for your coffee.

• Sparkling Water: Add a festive touch with sparkling water flavoured with fruits or herbs. Fizzy carbonated water is not as wise a choice as still on the whole, but mixed as an alternative to keep things fresh and a little less monotonous, it is a great addition.

Hydration and food

While water is king, incorporating water-rich foods into your diet is also key and a fantastic way to boost your hydration levels. Here are some all-stars:

• Fruits: Watermelon, strawberries, oranges, and grapefruit are all water powerhouses.

• Vegetables: Cucumber, celery, spinach, and tomatoes are packed with water and essential nutrients.

• Soups & Broths: Enjoy a warm cup of broth-based soup for a hydrating and satisfying meal.

Listen to your body: The colour of hydration

Your urine is a great indicator of your hydration status. Aim for a pale yellow colour. Dark yellow urine suggests dehydration, while clear urine might indicate excessive water intake. Consult your doctor if you have any concerns.

Embrace the power of hydration

Prioritising hydration and incorporating supportive strategies into your training programmes, shows you are invested in yours and your clients' overall health and well-being.

By providing your clients with the tools and knowledge they need to stay hydrated, you can help them achieve their fitness goals as safely and quickly as possible, to improve their overall quality of life. Remember to address individual needs, monitor progress and encourage consistent hydration habits. With your guidance, your clients can unlock the full potential of their bodies and minds.

So, grab your reusable water bottle and set your reminders and automations in play. Stay committed, aim for consistency and embark on a journey of optimal hydration!