Are You Really Drinking Enough? The Hydration Myths We Need to Talk About

Hydration is one of those topics we all think we've got sorted, and I know we have talked about this before so many times, but for those of us over 50, the truth is a little more nuanced. Getting it wrong could be quietly affecting how you feel every day.

This week I want to talk about water. Not in a "drink eight glasses a day" way, but in a way that might actually change how you feel in class, how well you recover, and even how sharp your thinking is.

"I'll drink when I'm thirsty" - not the best plan

Here's something important: as we get older, our sense of thirst becomes less reliable. Our bodies genuinely become less efficient at signalling dehydration. By the time you actually feelthirsty, you may already be mildly dehydrated, and that can show up as fatigue, brain fog, muscle cramps, dizziness, or even feeling low in mood.

Sound familiar? It might not be "just age." It might simply be that you need more water.

Why this matters for your workouts

Even mild dehydration can affect your balance, coordination, and strength, all the things we work so hard on together in class. Staying well hydrated helps your muscles contract properly, supports joint lubrication, and aids recovery after exercise.

A simple habit worth trying: have a glass of water 20–30 minutes before class, keep a bottle nearby during, and have another glass afterwards. Your body will thank you for it.

3 hydration myths - busted

MYTH 1

"Eight glasses a day is the rule for everyone"

Your needs vary hugely depending on your size, activity level, the weather, and your diet. A better guide is the colour of your urine, pale straw yellow is the goal. Dark yellow? Drink up.

MYTH 2

"Tea and coffee don't count because they're diuretics"

Good news, moderate amounts of tea and coffee do contribute to your daily fluid intake. Yes, caffeine has a mild diuretic effect, but not enough to cancel out the fluid you're taking in. Your morning cuppa counts!

MYTH 3

"If I'm not exercising hard, I don't need much water"

Even on rest days, your body needs fluid for digestion, temperature regulation, kidney function, and cellular repair. Don't let quieter days become dehydration days.

THIS WEEK'S SIMPLE CHALLENGE

Start your morning with a large glass of water before your tea or coffee. Just one small change in your routine can make a real difference to how you feel throughout the day.

And to make staying hydrated a little more enjoyable, I've put together a simple Cucumber, Mint & Lemon Hydration Cooler recipe, refreshing, packed with natural electrolytes, and ready in just five minutes. Perfect to sip before, during, or after class! Message me if you'd like me to send it to you.

💧With warmth, Alison x

Flexpress - Movement for Life