You look a little thirsty. Most of us are, a bit, most of the time. Not because we don't know water matters, but because plain water can feel like a chore.
Why it matters
Your body is mostly water, and it uses it for almost everything: carrying nutrients around, regulating your temperature, cushioning your joints and keeping your eyes and mouth moist. You lose water all day through breathing, sweat and going to the loo, so it needs topping up all day too.
So how much do you need?
The NHS recommends 6 to 8 glasses of fluid a day, roughly 1.5 to 2 litres. The European Food Safety Authority's figures cover water from food and drink together, and around a fifth of that usually comes from food.
You'll need more when it's hot, when you're exercising or when you're unwell, to replace what you lose through sweat.
Your true colours
The simplest check is the one you see every day. Pale straw-coloured pee means you're well hydrated; darker means drink more. Feeling thirsty, having a dry mouth or feeling light-headed are other nudges. The NHS dehydration page has the full list.
What's the best drink for hydration?
Water, and tap water in particular. It's essentially free, has no sugar or calories and comes with the smallest footprint. Milk, tea and coffee count towards your fluid too.
Sugary drinks are the ones to watch. Lots of "light" flavoured waters and squashes carry more sugar than you'd expect, so check the label.
But what if you don't like water?
It's the thing we hear most: water's boring, it's tasteless, it's a chore. Three simple fixes:
- Keep it coldTemperature is a surprisingly big deal. Keep a bottle in the fridge and a reusable one with you.
- Make it taste better, without sugarA squeeze of citrus, some mint, or a real-fruit, sugar-free sachet.
- Mix it up with sparklingFizzy water plus a sachet is a proper drink.
So make water something you look forward to, and drink more of it. Water you waiting for?
General information, not medical advice. If you have a medical condition that affects how much fluid you should have, follow your doctor's advice.
