How changing your Hydration Habits could make a huge difference to your flexibility and what you are capable of
We all know we should drink more water. But did you know that staying well-hydrated, even when you’re not always very physically active, directly supports your flexibility, muscles and can even reduce that tight, stiff feeling in your joints?
Here’s what that drink of water is really doing for you, and how the simple act of staying hydrated can make life so much easier on your body.
Your Body Is Mostly Water
On average, women’s bodies are made up of around 55% water, while for men, it’s about 60%. That’s more than half of your body weight made up of fluid! Water is essential for nearly every bodily function – transporting nutrients, regulating temperature, supporting brain alertness, flushing waste, and keeping tissues elastic and healthy.
When we’re even mildly dehydrated, everything from your mental focus to your digestion and muscle comfort can be affected, and cause you problems you don’t need. You might notice this as a dull headache, tiredness, lack of concentration. More seriously, it can lead to symptoms like urinary tract infections (UTIs) and persistent joint discomfort.
What so many people don’t realise is how closely hydration and muscle flexibility are linked – and the difference that water can make to your comfort and physical ability.
Movement Starts with Muscles—and Muscles Need Water
Our heart health and circulatory system thrive on movement. Cardiovascular exercise—such as walking, running, swimming, or cycling—helps keep our hearts strong, improves circulation, and reduces the risk of conditions like heart disease, high blood pressure, and stroke.
You don’t have to be training for a marathon, or become a Park Run enthusiast (although you can if you want to!) – it’s about regularly challenging your body a little more than you usually do to get your heart rate up. This creates a healthy blood flow, which ensures that oxygen and nutrients reach all areas of the body efficiently, keeping you healthy all over.
Beyond the heart, exercise has a profound impact on the nervous system. Activities that require balance, coordination, and concentration – like Pilates, dancing, or tai chi – stimulate nerve connections, enhancing that vital communication between the brain and muscles. This is particularly important as we age, as it helps prevent falls and maintains cognitive function.
Exercise also plays a crucial role in neuroplasticity, the brain’s ability to adapt and form new connections. Studies have shown that regular physical activity can slow down cognitive decline, improve memory, and even reduce the risk of neurodegenerative diseases such as Alzheimer’s – and who wouldn’t do all they can to guard against these risks of old age?
How Much Water Do You Really Need?
The ideal amount of fluids you need will vary depending on your activity level, environment, and overall health. But as a general guide, adults should aim for 1.5 to 2 litres of fluids per day—and more if you’re physically active, spending time in warm environments, or unwell.
It’s important to note that how you hydrate matters too. Frequent sipping throughout the day is much more effective than gulping down large amounts at once. Your body needs time to absorb water gradually and transport it to your cells. Drinking too much at once can overwhelm your system and lead to water passing straight through without doing its job – and that’s the “sponge effect” I mentioned earlier.
Many of my clients are concerned that if they drink more, they’ll need to urinate more as well – and getting up to the toilet isn’t always easy. But if you drink little and often, you shouldn’t see a dramatic increase in toilet trips – and with the right amount of water on board, your joints and muscles will find it easier anyway!
Stretching, Hydration, and Circulation: A Winning Trio
Stretching after a glass of water feels great – have you ever tried it? And that’s because the water supports the health of your muscles and their connective tissues, and stretching them helps to stimulate blood and lymph circulation. This increases the delivery of oxygen and nutrients to the muscles, and assists in removing waste products from cell metabolism – the essential cleaning work that your body needs to keep it in top condition.
To really improve flexibility and support muscle function, it’s important to stretch slowly and hold the position. This allows the muscles to relax and lengthen, releasing tightness and breaking down adhesions – those sticky, restrictive spots that can form in unused or dehydrated muscles.
Repetition is key. Repeating stretches several times a day, combined with that consistent, frequent sipping, will give your muscles more chance to recover, regenerate, and perform better over time.
Daily Habits for Long-Term Flexibility
To maintain long-term flexibility and comfort in your body, I recommend incorporating these simple habits into your daily routine:
- Start your day with a glass of water – it rehydrates you after sleep and kick-starts your metabolism.
- Keep a refillable water bottle nearby all day and sip regularly.
- Do some gentle stretching, focusing on large muscle groups like your calves, hamstrings, back, and shoulders.
- Hold stretches for 30–60 seconds, repeating them 2–3 times to encourage deep release.
- If you sit for long periods, stand up and move or stretch every hour.
Hydration is much more than quenching thirst. It’s essential for your mobility, flexibility, and overall movements – whatever that looks like for you. You could be working towards a fitness goal, or just trying to feel more comfortable in your body so you can enjoy simple things like walking and playing with the family; keeping your muscles nourished with the water and movement they need is a powerful place to start.
So grab your water bottle, take a good sip, and stretch - your body will thank you, all day long and into the future!
If you’re finding it difficult to exercise or if there’s anything else holding you back, contact me today to find out more.