Water is one of those health basics that most of us know should do Mind you, though, it’s often the first thing to slip when life gets busy. We might forget to refill our bottle, or assume we’re drinking enough without thinking about it.
However, even mild dehydration can affect our everyday well-being, from low energy and headaches to poor concentration and digestive problems.
But you don’t need to constantly sip or down more liters than your body needs – it’s about understanding what’s recommended, listening to your body, and adjusting if necessary.
So how much water should you really be drinking? Why is this so important, and what are the signs you need more?
Why is water so important to your body?
Water freezes around Two thirds of the human bodyAccording to the NHS, and it plays a role in almost every function that keeps us healthy.
It helps to:
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Regulate body temperature
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Transporting nutrients and oxygen around the body
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Support digestion and prevent constipation
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Flush waste products through urine and sweat
Even a small drop in hydration levels can affect how your body functions.
The British Nutrition Foundation notes that mild dehydration can lead to fatigue, reduced alertness and headaches – things many people experience without feeling hydrated may be a factor.
Most adults are advised to drink six to eight glasses of fluid a day. (Getty Images)
So how much water should you drink every day?
According to the NHS, most adults should aim to drink Six to eight glasses of fluid a day. It includes Water, milk, sugar free drinks, tea and Coffee.
That almost works 1.2 to 1.5 litersHowever, your exact needs may depend on factors such as:
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temperature or climate
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Whether you are pregnant or breastfeeding
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Illness, fever or sweats
Water is the best option for staying hydrated, but it’s not the only way to get your body hydrated. Tea still counts toward your daily intake, and foods like soups, smoothies, yogurt, fruits and vegetables also contribute to hydration, especially those with a high water content like cucumber or watermelon.
Coffee and alcohol are diuretics, which means they increase urination and can cause dehydration, so drinking too much of these should be avoided.
You may need more fluids if you:
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Spend time in a centrally heated environment
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Are unwell with fever, diarrhea or vomiting
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Are pregnant or breastfeeding
A simple way to check urine color is to check the color of your urine – pale straw-colored urine usually suggests you’re well-hydrated.
Should you drink more water in winter?
Even if you don’t sweat in cold weather, it’s easy to get dehydrated in winter. Cold air can increase fluid loss from breathing, especially when spending time outdoors, while central heating dries out indoor air, leaving your skin and airways feeling parched.
Because thirst may be less noticeable in the winter, it’s worth making a conscious effort to try to drink regularly.
It’s still easy to get dehydrated in the winter, even when you’re not particularly thirsty. (Getty Images)
Signs You May Be Dehydrated
Dehydration does not always manifest as extreme thirst. Early signs can be subtle and easily missed.
Common signs include:
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Thirst or dry mouth
In older adults and children, dehydration can sometimes be hard to detect, so it’s important to encourage regular drinks even if thirst isn’t obvious.
If dehydration is more severe, symptoms may include confusion, rapid heartbeat and decreased urination – in these cases, medical advice should be sought.
Keeping a water bottle nearby makes it easier to drink regularly. (Getty Images)
4 Simple Ways to Stay Hydrated
You don’t need to track every sip to stay hydrated. Small, consistent habits can make a big difference.
Keep water within reach
Having a reusable bottle nearby makes it easy to drink regularly without thinking about it.
Drink with food
Drinking a glass of water with each meal is a simple way to ensure consistent fluid intake throughout the day.
Sip little and often
Drinking small amounts regularly works better than waiting until you are very thirsty.
Make water more attractive
If plain water seems boring, adding lemon, cucumber or berries can help without adding free sugar.
Can you drink a lot of water?
While rare, it is possible to drink too much water in a short period of time, which can dilute blood sodium levels. For most people, this is not a concern as long as you are thirsty and follow NHS guidelines.
Listening to your body, spreading fluid intake throughout the day, and adjusting based on activity and environment are usually enough to stay safely hydrated.
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