It’s Not Eight and 8 Anymore—New Guidelines for Staying Hydrated

We hear a lot about the best foods to eat before and after a workout. But really, the most powerful fuel for energy comes directly from your tap—H2O. Staying hydrated is one of the most important things you can do to maximise performance during your full body workout, as well as throughout the rest of your day. Truth be told, most adults don’t drink enough water, and proper hydration is one of the simplest things you can do to preserve good health.¹

In the past, the guidelines for staying hydrated told us to drink eight 8-ounce (approximately 240ml) glasses of water per day. The current advice for how to stay hydrated is more customised to each person and no longer a one-size fits all.

What are the health benefits of water?

Your body is made up of 60 percent water. So, when you show symptoms of dehydration, your body may not be getting what it needs to work properly.² Among other things, water helps to do the following:

• Maximise your performance during your full body workout
• Maintain a body temperature within a normal range
• Keep your memory sharp
• Prevent constipation
• Help eliminate waste via urine and sweat
• Keep skin nourished and moisturised
• Protect body tissues and lubricate joints
• Boost metabolism and helps you feel full, which aids in weight loss^{3, 4}

What are the symptoms of dehydration?

Losing as little as one to two percent of your body’s water can result in symptoms of dehydration and interfere with your energy level and ability to get through your full body workout at Curves.⁵ Signs of dehydration include:

• thirst and dry mouth
• dizziness, lightheadedness, weakness
• nausea, diarrhoea, or vomiting
• lethargy, tiredness, fatigue
• increased body temperature, pulse and breathing rate
• muscle cramps
• dark urine colour.⁶

How much water should you drink a day?

Now that you know why it’s so important to drink enough water and recognise the signs and symptoms of dehydration, you’re probably wondering how to stay hydrated. The amount of water you should drink each day depends on your general health, activity level, age, and sex.  The climate and weather where you live play a role, too. In general, you should drink 30-40ml of water for every kg of bodyweight. You should drink more when you are active and during the summer. Here are the specific recommendations for staying hydrated:

• Women ages 19 and older—72 ounces, or 9 cups per day
• Men ages 19 and older—104 ounces, or 13 cups per day
• Pregnant women—80 ounces, or 10 cups per day
• Breastfeeding women—104 ounces or 13 cups per day

You should drink even more than the recommended amount of water if you live in a hot, dry climate or at an elevation of 2,500 meters above sea level or higher. If you regularly engage in a workout routine like the Curves Circuit, drink 500 to 600ml of water two to three hours before you exercise and an additional 240ml right before you work out. You should also drink more water when you have a fever, are vomiting, or have diarrhoea, because your body loses water and electrolytes when you are sick.⁷

Here are a few more tips on how to stay hydrated, so you will perform your best during your full body workout, keep your energy levels high, and maximise your health overall:

• Drink one to two glasses of water as soon you wake up
• Buy a refillable water bottle and take it with you wherever you go
• Keep a glass of water beside your bed at night and on your desk during the day
• Drink a glass of water instead of a cup of coffee or soft drink
• Rather than treating dehydration, prevent it by drinking small amounts of water throughout the day.⁸

Visit Curves blog for more informative health advice articles and speak with a Curves Coach about staying hydrated during your next workout.

For more information on Curves, check out https://www.curves.com/about/why-curves

Sources:

1. How Much Water Should I Drink? (healthline.com)
2. Benefits of Drinking Water: How It Affects Your Energy, Weight & More (healthline.com)
3. Benefits of Drinking Water: How It Affects Your Energy, Weight & More (healthline.com)
4. Why Water is Important for Joint Health | Azalea Orthopedics
5. Benefits of Drinking Water: How It Affects Your Energy, Weight & More (healthline.com)
6. Dehydration: Causes & Symptoms (clevelandclinic.org)
7. How Much Water Should I Drink? (healthline.com)
8. How Much Water Should I Drink? (healthline.com)