Water supports almost every system in your body: temperature control, digestion, joint lubrication and nutrient transport. But the exact amount you need depends on you.
What do the guidelines say?
The U.S. National Academies suggest an adequate total water intake of about 2.7 litres per day for women and 3.7 litres for men. That includes water from all drinks and food, and food usually supplies about 20 percent of it.
Things that increase your needs
- Hot weather or high altitude.
- Exercise and heavy sweating.
- Illness with fever, vomiting or diarrhoea.
- Pregnancy and breastfeeding.
Simple signs of good hydration
- You rarely feel thirsty.
- Urine is pale yellow.
Easy ways to drink more
- Keep a bottle where you can see it.
- Have a glass with every meal and when you wake up.
- Add lemon, cucumber or mint if you find plain water boring.
- Eat water-rich foods such as cucumbers, melon and oranges.
Don't overdo it
Drinking extreme amounts of water in a short time can be harmful. Listen to your thirst and drink steadily throughout the day.
If you have kidney, heart or other conditions, ask your doctor how much fluid is right for you.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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