How much water should you drink each day?

Daily fluid needs vary by age, size, activity level, and climate. General guidelines suggest men drink around 2 litres (8 to 10 glasses) per day, women around 1.5 litres (6 to 8 glasses), and children around 1 to 1.5 litres. Those who exercise heavily or live in hot climates should drink more. Pregnant or breastfeeding women also need additional fluids. It's better to sip consistently throughout the day than to drink large amounts all at once.

What are the health benefits of staying hydrated?

Good hydration supports nearly every system in the body. It boosts brain power — even mild dehydration affects concentration and memory. It supports digestion by helping break down food and move nutrients through the body. It regulates body temperature, promotes healthy skin elasticity, can reduce hunger and support weight management, and fuels exercise by preventing fatigue and supporting muscle performance.

How can you tell if you are dehydrated?

The simplest way to check your hydration is by the colour of your urine. Pale yellow means you are well hydrated. Dark yellow is a sign you need to drink more soon. Amber or darker urine means you are dehydrated and should top up your fluids immediately. Other signs of dehydration include headaches, a dry mouth, tiredness, and feeling dizzy.

What foods and drinks should you avoid to stay hydrated?

Certain foods and drinks work against your hydration goals. Sugary drinks like fizzy drinks and energy drinks pull water from your cells. Alcohol has a diuretic effect that increases fluid loss. Caffeinated drinks like coffee and strong tea are mildly dehydrating in excess. Salty foods such as crisps, bacon, and soy sauce draw water out of the body. Fried foods are low in moisture and high in salt and fat. Look for green-coded nutrition labels when shopping for a more hydration-friendly diet.

Does eating food count toward your daily fluid intake?

Yes. Many foods contribute significantly to your daily fluid intake. Fruits and vegetables with high water content — such as cucumber (96%), lettuce (95%), watermelon (92%), and strawberries (91%) — are particularly effective. Soups, stews, and broths also count. Dairy products including milk hydrate the body effectively due to their electrolyte, protein, and carbohydrate content. Even eggs are approximately 75% water.

A small glass being filled with water from a clear water jug. The glass is sitting on a brown coaster on a wooden table, with another in the background.

Keeping hydrated

Why staying hydrated is so important

Did you know that around two-thirds of your body is made up of water? Every organ, cell and tissue depends on it. Hydration keeps your heart pumping, your brain sharp, your temperature stable, and your digestion smooth. It even helps your skin glow - think of water as your body’s built-in beauty treatment!

Water truly is the unsung hero of good health. Without it, our energy levels drop, concentration dips, and even our mood can suffer.

How much water do you need?

How much you need depends on several factors - your age, size, health, how active you are, and even the weather. As a general rule:

Group	Recommended Daily Intake	Notes
Men	Around 2 litres (8–10 glasses)	More if exercising or in hot climates
Women	Around 1.5 litres (6–8 glasses)	Add extra during pregnancy or breastfeeding
Children	Around 1–1.5 litres	Offer water regularly throughout the day

Top tip: Sip little and often. It’s better to drink consistently throughout the day than to gulp down large amounts all at once.

The benefits of staying hydrated

Benefit	Why It Matters
Boosts brain power	Even mild dehydration can affect concentration and memory
Supports digestion	Helps break down food and move nutrients through your system
Regulates temperature	Keeps you cool and comfortable, especially in warm weather
Aids healthy skin	Promotes elasticity and a fresh, radiant glow
Helps maintain weight	Drinking water can reduce hunger and boost metabolism
Fuels exercise	Prevents fatigue and supports muscle performance

Fun & easy ways to stay hydrated

Plain water isn’t the only way to hit your hydration goals! Try these simple, fun and flavourful ways to keep your fluids topped up.

1. Jazz up your water

Water doesn’t have to be boring. Infuse it with natural flavours:

Fresh fruit: lemon, lime, cucumber, berries, or mint
Herbal teas: peppermint, chamomile, or hibiscus (caffeine-free options)
Sugar-free squash or electrolyte drops

Try keeping a refillable bottle with you - it’s better for your health and the planet.

2. Eat your water

Many fruits and vegetables are packed with water and essential nutrients. Here are some hydrating heroes:

Food	Water Content	Bonus Benefit
Cucumber	96%	Great for digestion
Watermelon	92%	Naturally sweet & refreshing
Strawberries	91%	Full of antioxidants
Lettuce	95%	Low calorie & crisp
Courgette	94%	Great in salads or stir-fries
Tomatoes	94%	Rich in vitamin C
Oranges	86%	Boosts immune system

Try this: Snack on cold melon cubes, add cucumber to your water, or toss juicy tomatoes into a summer salad.

3. Sip on soups & stews

Soups, stews, and broths are comfort in a bowl and count toward your daily fluid intake.In colder months, go for hearty lentil or vegetable soup. In summer, try chilled options like gazpacho or pea & mint soup.

4. Sprinkle in chia seeds

Tiny but mighty, chia seeds absorb up to 30 times their weight in water, making them excellent for long-lasting hydration. Add them to:

Smoothies
Overnight oats
Yogurt
Even plain water (for a “chia fresca” drink!)

5. Don’t ditch dairy

Believe it or not, milk hydrates even better than water thanks to its mix of electrolytes, protein, and carbohydrates. Opt for semi-skimmed, 1% fat, or skimmed milk for a lighter choice.

6. Eggs-actly right

Surprise, eggs are about 75% water! They’re packed with vitamins and minerals, too. Try an egg, lettuce, tomato and avocado sandwich for a hydrating, energy-boosting snack.

What to avoid when you’re dehydrated

Certain foods and drinks can work against your hydration goals. Try to limit:

Type	Examples	Why they dehydrate
Sugary drinks	Fizzy drinks, energy drinks	High sugar pulls water from your cells
Alcohol	Beer, wine, spirits	Diuretic effect increases fluid loss
Caffeinated drinks	Coffee, strong tea	Mildly dehydrating in excess
Salty foods	Bacon, crisps, soy sauce	Sodium draws water out of the body
Fried foods	Chips, fried meats	Low moisture, high salt and fat

Look for: Green-coded nutrition labels for a more balanced, hydrating diet.

Quick check: are you dehydrated?

The easiest way to know if you need more fluids is by checking your urine colour:

Urine colour	Hydration level
Pale yellow	Perfectly hydrated
Dark yellow	Drink more water soon
Amber or darker	You’re dehydrated - top up your fluids now!

Other dehydration signs include headaches, dry mouth, tiredness, and feeling dizzy.

Final thoughts

Hydration isn’t just about drinking water, it’s about creating small, healthy habits that add up. From fruity infusions to water-rich foods, there are endless ways to make hydration easy and enjoyable. So grab that bottle, top up your glass, and let your body (and brain) thank you!