How much water should you drink a day & how can you drink more?
Emma-Jade Stoddart
Wellness
Reading time: 4 minutes
Everything you need to know about staying hydrated, plus a nutritionist shares their top tips on how to make drinking water less of a chore
Water is sometimes overlooked as an essential nutrient, but it "makes up more than half of our body weight and helps keep the brain and body in good working order," says Vicky Pennington, a Boots nutritionist. During the day, water is lost from the body via the skin, lungs, digestive system and kidneys. "Therefore, it needs to be topped up constantly to keep us hydrated."
However, the amount it needs to be topped up by can vary between individuals, depending on factors such as age, level of activity and climate. Here, Vicky breaks down everything you need to know about water consumption – from how to stay hydrated to the key signs that indicate you’re not drinking enough fluids.
How much water do you need to drink daily?
As we’ve mentioned, fluid requirements can vary from person to person. "In the UK, the general guidance is to drink six to eight glasses of fluid per day," says Vicky, "which equates to roughly 1.6 litres." It’s worth noting that this is in addition to any fluid you get from food.
Oh, and when we’re talking about fluids, we’re not just talking about plain water. "You can count all non-alcoholic drinks, but water, lower fat milk and lower sugary drinks (including tea and coffee) are healthier options," says Vicky. As for what’s unhealthy, "try to avoid soft drinks and fizzy drinks that are high in sugar and calories".
What affects how much water you need to drink daily?
Lifestyle, age and environmental factors can all impact how much fluid you may require, as Vicky outlines below:
• Climate: "When the weather is hot, we need to drink more because we lose more water when sweating."
• Exercise: "If you’re exercising often, you’ll sweat more and lose more fluid. Make sure you start your workout hydrated and drink an extra litre for every hour of activity you do."
• Age: "Our sense of thirst diminishes with age and isn’t a reliable indicator of when to drink. Because of this, many older adults don’t drink enough."
• Pregnancy and breastfeeding: "Fluid needs are increased during pregnancy and when breastfeeding. It’s a good idea to have a drink beside you when you settle down to breastfeed."
• Feeling unwell: "You can become dehydrated as a result of an illness, such as persistent vomiting and diarrhoea, or sweating from a fever."
One interesting myth to debunk here is the idea that caffeine can cause dehydration. Contrary to what you may think, "caffeine-containing drinks, such as coffee, do not cause dehydration," points out Vicky. "Although caffeine is a mild diuretic, on balance, the fluid provided by a cup of coffee far outweighs the mild dehydrating effect of caffeine and the fluid levels in the body are improved."
How do you know if you’re dehydrated?
According to the NHS, the key symptoms of dehydration in adults and children include:
• Feeling thirsty
• Dark yellow and strong-smelling pee
• Feeling dizzy or lightheaded
• Feeling tired
• A dry mouth, lips and eyes
• Peeing little and fewer than four times a day
However, signs of serious dehydration, which include not peeing all day, feeling unusually tired, confused and disorientated, need urgent treatment, so visit your local A&E or call 999.
What are the benefits of drinking enough water?
There are several reasons why it’s important to stay hydrated and meet your fluid needs. "Water is the ultimate detox as it flushes out toxins that build up in our bodies," says Vicky. "It’s also essential for digesting food, dissolving and transporting nutrients around the body" Energy levels, skin health and immunity can also be affected by water consumption.
How can you drink more water?
For most, drinking when you’re thirsty will ensure you meet your fluid needs. However, if you notice signs of dehydration or know you’re not drinking enough water, there are several simple steps you can take to ensure you’re meeting your daily requirement. Here, Vicky shares five easy tips:
1. Add flavour to your water
Not keen on the taste of plain water? "Try flavouring it with a twist of lemon or lime," suggests Vicky. This will add some excitement to your beverage and encourage you to drink more. "Other options include fruit or herbal tea or diluted fruit squash," adds Vicky.
2. Drink little & often
You don’t have to guzzle gallons of water to remain hydrated. "In fact, it’s easier to stay hydrated if you drink little and often," says Vicky. Her top tip? "Start with a glass of water as soon as you wake up and drink with every meal and snack throughout the day."
3. Eat water-rich foods
Another easy way to increase the amount of water you consume is to eat water-rich foods. "Although most of the fluid we consume comes from drinks, around 20% to 30% comes from foods," says Vicky. "Many fruits and vegetables, such as courgettes, cucumber, tomatoes and melon, have high-water content and make a valuable contribution to overall fluid intake." Noted!
4. Keep a bottle nearby
Sometimes, not drinking enough water is down to a classic case of out of sight, out of mind. To rectify this, "keep a litre bottle of water nearby so that you can get into the habit of sipping water throughout the day," suggests Vicky. Place a jug or bottle at your desk, by your bed and on your kitchen counter to act as a reminder.
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5. Do the pee test
"If you’re well hydrated, the colour of your urine will be a pale yellow," says Vicky, "but if it’s dark and the colour of apple juice, then you need to start rehydrating."
