A general guide is about 2.5 to 3 litres a day for men and 2 to 2.5 litres for women - roughly 8 to 10 cups daily. But this isn’t a one-size-fits-all rule! Your ideal amount depends on things like how active you are, the weather, and even what you eat.
Why staying hydrated matters
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Boosts energy and focus: Even mild dehydration can leave you tired, foggy, or with a headache.
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Aids digestion : Water helps break down food and keeps things moving smoothly.
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Regulates body temperature: Sweating cools you down, but you need to replace lost fluids.
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Supports kidney function: Your kidneys need plenty of water to flush out waste.
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Keeps skin healthy: Staying hydrated helps your skin look fresh and reduces dryness.
Signs you need more water
Your body will tell you when it needs more fluids! Look out for:
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Feeling thirsty (an obvious but important one!)
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Dark yellow urine or not needing to go often
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Dry mouth and lips
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Headaches
Easy ways to drink more water
Struggling to drink enough? Try these simple tricks:-
Carry a water bottle so it’s always within reach.
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Set reminders on your phone to take a sip.
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Add some flavour with lemon, mint, or a few berries.
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Eat hydrating foods like watermelon, cucumber, and oranges.
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Make it a habit - drink water when you wake up, before meals, and in the evening.
Do tea, coffee, and other drinks count?
Yes! Herbal teas, milk, and even coffee contribute to your daily fluids. But drinks with caffeine can make you urinate more, and sugary drinks (like soft drinks and energy drinks) aren’t great because they can actually dehydrate you. Water is still your best bet!
