Active Seniors

12-week challenge: Week 3 – Hydration

Drinking water has positive benefits for weight loss:
  • Feeling hungry? Try a glass of water instead as a first strategy as more water helps with regular bowel movements.
  • First step for weight loss is to make sure you are adequately hydrated, for proper functioning of our cells, as well as proper function for yourself during exercise!
How much water do I need?
While there is no specific research on how much water you should drink, in our judgement, the appropriate amount of water should be calculated by body weight and level of activity. Ideally, this should be around 30mL of water per kilogram of body weight per day. If you are more active during the day or it is a warmer day, you will want to aim to drink more water than the above recommended amount. This is a general guide though and doesn’t take into account your medical circumstances. Please be smart and see what works best for you.
How to get started? 
Build up to drinking the ideal amount of water so it is not so daunting. We need to ‘train’ ourselves and our bodies to drink more water. Remember, this is best in the form of pure water, but you can try also adding a small squeeze of lemon, lemon or cucumber slices, or a fresh sprig of mint to change the flavour up a little, to reduce the ‘bland’ taste.
Drink more throughout the morning and the day so you don’t need to go to the bathroom as often at night. When we consume more water, we are helping our body get rid of more built up waste products in our system. The easiest way to tell if you are dehydrated is if the urine is a dark yellow. As you consume more water, the yellow of the urine will become paler.
Drink room temperature water. Consuming colder water means the body naturally slows down how much you can drink so that it can be warmed up to body temperature.
Eat more fresh fruit and vegetables – these are a greater source of water then we all realise! You also get the added benefit of fibre, which needs water to be effective in cleansing our systems. Remember – fibre without water = concrete.
Week 3 Challenge
If you are below the ideal water consumption, increase your water intake by 1 glass per day for a week. Then add another glass the week after and keep this habit up until you reach the ideal water intake. It is easier then you think!
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