A question we get asked frequently. “How much water should I drink?” Our bodies depend on water to survive. Every cell, tissue, and organ in your body needs water to work properly.
Different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, a more calculated way to look at it is – drink a litre of water per 25kg of bodyweight, so if you weigh 50kg that’s around 2 litres of water per day and if you weigh closer to 75kg you should be drinking broadly 3 litres per day. If this is more than you are used to, it is probably wise to step your intake up slowly.
Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee and tea) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. However, it’s best to limit caffeinated drinks. Caffeine may cause some people to also urinate more frequently, or feel anxious.
If staying hydrated is difficult for you, here are some tips that can help:
Keep a bottle of water with you during the day.
If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
Drink water before, during, and after a workout.
When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
Recognising signs of dehydration is also important. They include:
Little or no urine.
Urine that is darker than usual.
Sleepiness or fatigue.
Dizziness or lightheadedness.
No tears when crying.
Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water, especially during our hot summer.Water makes up more than half of your body weight. We lose water each day when we go to the bathroom, sweat, and even when we breathe. We lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. You’ll be surprised as to how vital water is for everyday activity; you will feel better, have more energy and your day will be more productive. Don’t take our word for it, give it a try and see how you feel.
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