Staying hydrated is essential for our health, helping our bodies and minds function optimally. However, many of us are unsure about how much water we should be consuming daily. Understanding our hydration needs is crucial, especially as various factors such as age, activity level, and climate can influence how much water we require. Read on to find out how much water you should be drinking each day.
NHS guidelines on water intake
The NHS suggests that adults should aim to drink around 1.2 litres (or around six to eight cups or glasses) of fluids a day. Ideally, this should be water, but it can also include lower-fat milk and sugar-free drinks such as tea and coffee. This amount can vary based on personal needs and circumstances, for example, those who are physically active, pregnant, or breastfeeding may require a higher intake of fluids.
Factors including water needs
There are various factors that can affect how much water you should drink, including:
Activity level. If you engage in physical activities such as running or swimming, you’ll need to drink more water. This is because exercise causes fluid loss through sweat, requiring extra hydration to replenish what is lost.
Climate. Hot or humid weather causes us to sweat more, increasing our need for water to replace lost fluids. During summer, you might find yourself needing to drink more than usual. Surprisingly, cold weather can also lead to dehydration, as the body uses more energy to maintain warmth, which can lead to increased fluid needs.
Diet. Foods with high water content, such as fruits and vegetables, contribute to your overall fluid intake. Conversely, a diet high in salt or sugar may require you to drink more water to help your body manage these nutrients effectively.
Health conditions. Certain health issues, such as kidney stones or urinary tract infections, can increase your need for water. Your body will also require more fluids if you’re ill, especially if you have a fever or vomiting.
Tips for drinking more water
Staying hydrated can be challenging, especially if you lead a busy life. However, by incorporating some simple strategies into your daily routine, you can increase your water intake and enhance your overall health. Here are some top tips to encourage you to drink more water throughout the day:
Carry a reusable water bottle. Having a water bottle on hand makes it easier to take sips throughout the day, whether you’re at home, at work, or on the go. Look for a bottle with measurements marked on the side to help track your intake.
Set reminders. Use your phone or an app to set reminders to drink water regularly. This can be especially useful during busy workdays when it’s easy to forget to hydrate.
Infuse your water. If you don’t enjoy drinking plain water, try infusing it with ingredients like lemon, cucumber, mint, or berries to improve the flavour. Studies have shown that flavouring water can encourage increased consumption.
Invest in a water filtration system. Modern water filtration systems can significantly improve the taste and quality of your water, making you more likely to drink it. Many people find that filtered water tastes fresher and cleaner compared to tap water.
Drink before meals. Make it a habit to drink a glass of water before each meal. This not only helps you stay hydrated but can also improve digestion and control appetite. Research suggests that drinking water before meals can lead to reduced calorie intake.
Staying adequately hydrated is vital for your health and well-being. By understanding your individual water needs, you can easily increase your water intake. If you’re looking to improve the taste and quality of your water, look no further than Lubron for market-leading water filtration systems.
