Hydration - How much is enough?

With the recent hot weather in Honeybourne and across the Cotswolds, the question of hydration has been on everyone’s mind. At K8 Fitness, we know how important it is to keep your body properly fuelled with fluids – not just for exercise, but for everyday health and wellbeing. But how much is really enough, and does it vary depending on age, gender, or activity levels? Let’s break it down.

How Much Hydration Do You Really Need?

The NHS Eatwell Guide recommends drinking 6–8 glasses (about 1.5–2 litres) of fluids a day. However, the right amount can vary depending on your body size, lifestyle, and even the weather. A 2023 UK study of 2,000 adults found the average person consumes just 740 ml of plain water per day, which is less than half of the NHS guidelines. Another survey echoed this shortfall: most people in the UK drink only half the recommended eight glasses of water per day, and a notable 15% went an entire day without any water.

Men generally require slightly more fluid (around 2.5 litres a day) due to higher muscle mass and energy expenditure.

Women typically need around 2 litres, although this can increase during pregnancy or breastfeeding.

Older adults may need to be more conscious of drinking enough, as the sense of thirst can diminish with age.

Children and teenagers also need plenty of fluids, especially if they are active or playing sports.

Your body size is also a factor – larger individuals usually need more hydration than smaller individuals.

What Counts as Hydration?

Many people think hydration only comes from plain water, but there are lots of options:

Water: The best and simplest choice – calorie free and refreshing.

Squash or diluted juice: Hydrating, though best kept low-sugar.

Tea and coffee: Contrary to myths, these do count towards your fluid intake. While caffeine can have a mild diuretic effect, it’s not enough to cancel out hydration.

Sports and energy drinks: Useful for long, intense workouts, but often high in sugar. Best for endurance activities rather than everyday drinking.

Fruit & veg: Foods like cucumber, watermelon, oranges and lettuce all have high water content and can support hydration.

Hydration and Exercise

When you exercise, your hydration needs change. Sweat causes fluid loss, and replacing it is vital for performance and recovery.

Before exercise: Drink water steadily in the hours leading up to your workout. Don’t just chug a bottle at the last minute.

During exercise: For sessions under an hour, water is usually enough. For high-intensity or endurance activities (over 60–90 minutes), sports drinks with electrolytes can help replace lost salts.

After exercise: Rehydrate to replace fluids lost through sweat. Adding a balanced meal or snack with water-rich foods can also help.

Hot weather, like we’ve been experiencing recently, means you’ll need even more fluids – especially during outdoor training.

Signs of Dehydration

Not drinking enough water affects your body more quickly than you might think. Warning signs include:

Thirst and dry mouth

Dark-coloured urine

Headaches

Fatigue and lack of concentration

Dizziness or lightheadedness

Muscle cramps

Severe dehydration can be dangerous, leading to heat exhaustion or even heatstroke – so it’s important to listen to your body.

Common Hydration Myths – Debunked

“Only water counts.”

Not true – tea, coffee, milk and even foods contribute to hydration.

“If you’re thirsty, it’s already too late.”

Thirst is a natural signal, not a sign you’re already dehydrated. However, don’t ignore it – it’s your body’s way of keeping you on track.

 “Everyone needs 8 glasses a day.”

Hydration needs vary by individual. Use the colour of your urine (pale straw is ideal) as a simple guide.

“Caffeine dehydrates you.”

Moderate coffee and tea drinking won’t dehydrate you – they still add to your daily fluid intake.

The Bottom Line

Staying hydrated is essential for good health, energy levels, and exercise performance. The exact amount you need depends on gender, age, body size, activity level and even the weather.

As a rule of thumb:

• Keep a reusable water bottle with you.

• Top up steadily throughout the day.

• Pay extra attention during hot weather or workouts.

• At K8 Fitness, Honeybourne, we’re here to support not just your workouts, but your overall health – and hydration is a key piece of that puzzle.

• Stay cool, stay hydrated, and keep moving!